Workout of the Day 7th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

Leg Swings

Calf Stretch

In any order:

20 Broad Jumps

20 Seated Box Jumps

20 Kneeling Jump to Squat

20 Lateral Bench Hops

Strength

Back Squat (5-5-5-3-3-3)

Increasing load for each set. Finish on a heavy 3 rep for today.

Metcon

Metcon (AMRAP – Rounds)

10min AMRAP

7 Russian KB Swings

6 Burpee Box Jump Overs

5 Handstand Push Ups

Rx: 32/24kg, 24/20″

Int: 28/20kg, 24/20″

Sc: 16/12kg, 20″, 5 Kick to HS