Workout of the Day

Workout of the Day 11th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

5x 10s Squats

5x 10s Push Ups

1min Hollow Hold


Metcon (AMRAP – Reps)

Every 4 min (3min on + 1min rest) for 5 rounds of:

21/21 Alternating Lunge Jump

15/15 Single-Arm DB Floor Press

9 Reverse Burpees

In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women

Rest 1min between rounds

Rx: 22.5/15kg


Floor press for clapping push ups