Workout of the Day

Workout of the Day 10th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400m Warm Up Jog

1min Wall Facing Handstand Hold

1min Passive Hang

-3 Rounds-

5 Inchworms

10 Squat Jumps


Metcon (Weight)

Build to a heavy lift for today:

Power Clean + 3 Push Jerk
Start with an empty barbell and perform the complex perfectly, add weight and do the same. You cannot increase unless the lift is as good as the previous lighter lift.


Metcon (Time)


Pull Ups

Burpee Box Jump Overs
Rx: C2B, 24″/20″

Int: Pull Up, 24″/20″

Sc: Jumping Pull Up, 20″