Workout of the Day

Workout of the Day 8th January

Instinct Fitness – CrossFit Thorndon – CrossFit

Warm-up

Warm-up (No Measure)

Ankles-Knees-Hips

1min Kneeling

1min Kneel to Squat

1min Varying width squat

Gymnastics

Metcon (AMRAP – Reps)

Pistol Skill Work:

30 sec in each position

Left leg top of pistol hold

Left leg bottom of pistol hold

Right leg top of pistol hold

Right leg bottom of pistol hold

Accumulate 30 reps of Box Pistols – “top to bottom.”

*Focus on keeping the non-working leg in front of the working leg throughout the rep.

Metcon

Metcon (Time)

2 Rounds

20 Push Jerks (60/40)

20 Pistols

40 Deadlifts (60/40)

40 Wall Balls

Buy Out:

60 Burpees