Workout of the Day 8th Jan

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

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Warm-up

Warm-up (No Measure)

10x10m Duck Walk

*every break: 30s Passive Hang

Gymnastics

Warm-up (No Measure)

Pull Up Progressions and WHY?!

– Ring Row

– Jumping Pull Up

– Banded Pull Up

– Kipping Pull Up

– Butterfly Pull Up

Metcon

Cindy OR Mary

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups