Workout of the Day

Workout of the Day 11th Dec

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

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Warm-up (No Measure)

1min KB Ankle Stretch

30 Plate Hops

Dynamic Calf Stretch

1min Squat Hold

30 Air Squats

Hip Flow


Metcon (Time)

30min EMOM

1: 5 Power Cleans + 10 Back Squats (70/45kg)

2: 5 DB Burpee Step Ups (2×22.5/15kg)

3: 20s Hollow Rock + 20 Double Unders

Scale movements and loads to allow the work to be completed around 45s.