Workout of the Day

Workout of the Day 10th October

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

Warm-up (No Measure)

8 KB Windmill, per arm

60sec Arm Bar hold

8 KB Windmill per arm

60sec Deadhang from bar


Metcon (AMRAP – Rounds)

10min EMOM

Odd: 30sec Chin Over Bar Hang

Even: 20sec Ring Support Hold
For Chin Over Ba Hang, use box if needed to maintain position for entire 30sec. Ensure full tension through the lats and good hollow body position.


Metcon (4 Rounds for time)

3 person rotation;

4 Rounds each

4 Muscle Ups

8 Deadlifts 120/90kg

40 Double Unders


8 C2B

8 Deadlifts 80/50kg

80 Single Skips
Use the rotation to give yourself roughly 1:2 work to rest ratio.