Workout of the Day

Workout of the Day 10th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1min Wrist Flow

1min Passive Hang

3 Sets:

1 Jump to Hollow

3 Kip Swings

2 Toes to Bar

1 Pull Up

Metcon (AMRAP – Reps)

4 Sets, for quality:

6 Toes to Bar

5 Chest to Bar

4 Bar Muscle Ups

*perform as an unbroken complex, if you can’t go unbroken reduce the reps.
Don’t have these skills? This is a perfect time to practice. Instead of standing around talking about how “I’m never gonna get a muscle up” try doing something about it. Nobody got their first muscle up by accident 😉


Metcon (4 Rounds for reps)

“GymNasty Tabatas”

8 Rounds, 20s on: 10s off for each movement:

– Assault Bike

– Strict Pull Ups

– Row

– Strict Handstand Push Ups
NOTE: Perform 8 rounds on one movement before switching, e.g. 8 sets of 20s on the assault bike with 10s rest.

The 10s at the end of your 8th round is your transition time into the next movement. Hustle!