Workout of the Day

Workout of the Day 9th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Single Arm KB Complex

2 Rounds

5 Snatches

5 Cleans

5 Front Squats

5 Shoulder to Overhead

5 Thrusters

Aim to go unbroken
Mobility:

Wrist flow

Child’s Pose

Metcon

Metcon (Time)

4 Rounds

23 Russian Swings

23 Box Jumps

23 Sit Ups

23 KB Snatches

23 Goblet Squats

23 Double Unders

23 Goblet Lunges

Buy Out: Accumulate 3min in Plank
Rx: 24/16

Int: 20/12

Sc: 16/8