Workout of the Day

Workout of the Day 9th November

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT

Gymnastics

Warm-up (No Measure)

1min Passive Hang

1min Hollow

1min Arch

1min Kipping (bar taps)

Bar Muscle-ups (Progressions & Practice)

-Progressions-

10 Glide Kip to Knees to Bar

10 Banded Kip to Muscle Up

-Skill Practice-

10 Singles, complete each rep by dropping into arch then kipping hip to bar.

Metcon

Metcon (AMRAP – Reps)

9min AMRAP

2 BMU

10 Burpees

4 BMU

10 Burpees

6 BMU

10 Burpees

8 BMU

10 Burpees

etc…
Don’t rip! Come down before failure and reset your grip.