Workout of the Day

Workout of the Day 8th December

Instinct Fitness – CrossFit Thorndon – CrossFit

Warm-up

Warm-up (No Measure)

Tabata, alternating rounds:

Bear Crawl

Windmill, left arm

Bear Crawl

Windmill, right arm

Then, Single arm OHS practice

(5min)

Metcon

Metcon (3 Rounds for reps)

10min AMRAP

Buy in: 1600m Run

Then as many rounds/reps as possible of:

8 Alternating DB Snatch (22.5/15)

8 DB Single Arm (any) Overhead Squat

8 Burpee Over DB

-Rest 5min-

10min AMRAP

Buy in: 800m Run

Then as many rounds/reps as possible of:

8 Alternating DB Snatch (22.5/15)

8 DB Single Arm (any) Overhead Squat

8 Burpee Over DB

-Rest 5min-

10min AMRAP

Buy in: 400m Run

Then as many rounds/reps as possible of:

8 Alternating DB Snatch (22.5/15)

8 DB Single Arm (any) Overhead Squat

8 Burpee Over DB
Theoretically, your run time should half then half again, giving you more time to perform the reps. Therefore, your rounds should double, and double again… right?!?

CrossFit45 WOD

Metcon (Time)

8 Rounds

200m Run

12 Alternating DB Snatch (22.5/15)

12 Burpee Over DB

20min Cap