Workout of the Day

Workout of the Day 10th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Squat Prep

1min Goblet Squat

20m Duck Walk

20 Hip Flow (10 per leg)

20 Cossack Squats


Pause: Back Squat (10 reps Every 3min for 21mins (7 sets))

Perform each rep with a 1s pause in the bottom position. Do not “rebounce” to stand up.


Metcon (Time)

3 Rounds

30 Single Arm DB Push Press (22.5/15)

20 Goblet Squats with DB

10 Burpee Box Jumps
Divide push press reps between arms as needed.