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)

4 Rounds, 20s on:20s rest

1: Kipping Swing, progress to T2B

2: HR Push Ups, slow controlled

3: Front Squat/Hang Power Clean (alternate)

Metcon

Metcon (Time)

“Tama” (modified)

800-meter single-arm kettlebell farmers carry (16/12kg)

31 toes-to-bars

31 push-ups

31 front squats (40/30kg)

400-meter single-arm kettlebell farmers carry (24/16kg)

31 toes-to-bars

31 push-ups

31 hang power cleans (60/40kg)

200-meter single-arm kettlebell farmers carry (32/24kg)
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.