Workout of the Day

Workout of the Day 10th Feb

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

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Warm-up (No Measure)

400m Run

then, 3 Rounds

10 Banded Good Mornings

10m Broad jumps

10 Slow Controlled Calf Raises, per leg


Metcon (Time)

3x 200m Run/Stride Out

Using the 400m turnaround point, stride out to iRide (~85% of max speed). Walk back and repeat until 3 sets have been completed.


Metcon (Time)

5 Rounds:

400m Run

21 Deadlifts

[20min Cap]

Rx: 80/55kg

Int: 70/45kg

Sc: 40/30kg