Workout of the Day

Workout of the Day 11th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Hang from bar

20 Hanging Scap Pulls

20 Kipping Swings


Metcon (No Measure)

4 Rounds

30sec Hollow hold

30sec Arch hold

30sec Rest


10 Jump to Hollow

2 Rounds:

10 Partner assisted kipping pull ups

10 Kipping pull ups
Pause in the following positions:

– Dead hang

– Active hang

– Arch

– Hollow

– Chin over bar


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
If you can perform a sub 9min Helen, today you will do 5 Rounds with the goal of staying sub 15min.