Workout of the Day


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


Handstand Challenge

Spend 5 minutes practicing the drill for today.

Follow through days 1-19
Day 2


Metcon (AMRAP – Rounds)

In Pairs, 5min to Complete Each Station:

Each person must complete all reps.

400m runs can be done at the same time, everything else cannot!

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-up (abmat)s

20 Air Squats

Helen’s House

400 m Run

21 Kettlebell Swings 16/24 kg

12 Pull-ups

Grace/Isabel’s House

15 Clean and Jerk 30/40kg

15 Snatches 30/40kg

Kelly’s House

400 m Run

30 Box Jump (24/20 in.)

30 Wall Balls 9/6kg

Fran’s House

21 Thrusters 30/40kg

21 Pull Ups

Nancy’s House

400 m Run

15 Overhead Squats 30/40kg