Workout of the Day

Workout of the Day 8th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Wrist Flow

Front Rack Opener

10 Inchworm + Squat

Warm-up (No Measure)

Tabata Overhead Squat Hold

8 Rounds

20s – Hold bottom position

10s – Stand and rest


Metcon (Time)

20 Power Cleans (60/40kg)

25 Ring Dips

30 DB Snatches, alternating (22.5/15)

1km Run

30 DB Hang Clean & Jerks, alt

25 Handstand Push Ups

20 Squat Cleans

Rx: As above

Int: Reduce load, Box Dips/Box HSPU

Sc: Reduce load, Push Ups/Handstand Hold – 60s

Time Cap: 20mins