Workout of the Day

Workout of the Day 9th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds

5 KB Swings

5 Goblet Squats

:20 Goblet Squat Hold

10/7cal Bike

Mobility

1min Banded Tricep/Lat stretch

1min KB Ankle Stretch

Weightlifting

Metcon (Weight)

Power Clean + Squat Clean

2 Sets @ 82%

2 Sets @ 85%

1 Set @ 88%
Superset with 10 GHD Sit Ups or 10 Strict Toes 2 Bar

Metcon

Metcon (Time)

30-24-18-12-6

Box Jump Overs

Push Ups

Rx: 24/20″

Sc: Step Overs 20″, Push Ups on knees