Workout of the Day

Workout of the Day 8th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

10 Burpee Shuttle Runs

3 Rounds

10 Hollow Rocks

10 Arches

30 Single Unders

:30 Passive Hang

Metcon

Metcon (Time)

1 Round

800m Run

80 Double Unders

21 Pull Ups

2 Rounds

400m Run

40 Double Unders

15 Pull Ups

3 Rounds

200m Run

20 Double Unders

9 Pull Ups
Rx: As above

Int: 15-12-9 Pull Ups

Beg: 160-80-40 Singles, 12-9-6 Pull Ups (band if needed)