Workout of the Day

Workout of the Day 7th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

:45 Passive Hang

:15 Chin Over Bar Hold

Day 7

3x 5 Tempo Pull Ups (X220)

[Fast Up – 2s Hold at top – 2s Down – 0s at bottom]

Scaling the Challenge:

Level 0 – Pull Up with feet on box

Level 1 – Bodyweight Pull Up

Level 2 – Weighted Pull Up

Skills

Shoulder Press (10-10-10)

Increase load but never go to failure, keep pressing speed fast!

Metcon

Metcon (Time)

30 Walking Lunges

30 Pull Ups

30 Wall Balls (9/6)

30 Push Press (50/35)

30 Box Jumps (24″/20″)

30 Push Ups

30 Toes 2 Bar

30 Wall Balls

30 Hang Clean (50/35)

30 Burpee Over Bar