Workout of the Day

Workout of the Day 9th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1min KB Arm bar, per arm

3 Sets for quality

5 Scap Pull Ups

5 Scap Push Ups

30s Tricep/Pec Stretch

Gymnastics

Muscle-ups (5×3)

-Beginners-

3 Sets:

5 Standing Muscle Up Transition

20-30s False Grip Hang

-Intermediate-

3 Sets:

5 Feet in front Strict Muscle Up

5 Kipping Ring Dips

-Rx-

3 Sets:

1-3 Strict Muscle Up

3 Strict Dips

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups