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Location
(All)
Instinct Fitness - CrossFit Thorndon
Program
CrossFit
Teens CrossFit
Date
WOD
Workout of the Day 16th June - Instinct Fitness - CrossFit Thorndon
Class
(All)
8:00 AM CrossFit
9:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (3/0)
WOD
Workout of the Day 16th June
Warm-up
10 Teacups L
10 Teacups R
:30 Hollow
:30 Arch
10 YTW
:30 Hip Flexor Stretch in lunge, per side
1:00 Childs pose
:30 Passive hang
In Teams
7min AMRAP, waterfall style
7cal Assault Bike
7 KB Swings
7 Wall Balls
Metcon
Metcon (Time)
27-21-15-9
Burpee Over DBs
Dumbbell Strict Presses (2x15/10)
Dumbbell Walking Lunge steps (2x15/10)
Rx: 15/10kg x2
Intermediate: Lighter DBs
Beginner: Light Barbell for strict press, body weight lunge.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, 16, June 2018
Male Athletes
1
Matthew
Short
9:00 AM CrossFit
12:20
2
Jonathan
Goldstone
8:00 AM CrossFit
18:22
3
Brad
Gibbons
8:00 AM CrossFit
17:29
10kg DB
Female Athletes
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