Workout of the Day

Workout of the Day 9th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

10 Dowel Pass Throughs

1:00 Passive Hang

10 KB Windmills – light

1:00 Handstand Hold

Strength

Front Squat (4-4-4-2-2-2)

Aim to increase all sets from last week by 2-5kg.

Metcon

Metcon (Time)

In Pairs

21-15-9

Deadlifts (100/70)

DB Thrusters (2×22.5/15)

Partner holds:

Deadlift -> Handstand

Thruster -> Hang

Rx: As above

Int: 80/50, 15/10

Sc: 50/35, 10/5