Workout of the Day

Workout of the Day 11th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

40m Bear Crawl

-3 Rounds-

10 Banded Lat Pulldown

10 Cuban Rotations

10 Scap Pull Ups

Warm-up (No Measure)

5×1 Jump to Hollow

3×3 Kip Swing

3×3 Kipping Pull Up

-4 Rounds-

5 Slow Butterfly Box Drill

5 Butterfly Box Drill

5 Butterfly Pull Ups


Metcon (Time)

800m Run

60 Wall Balls

30 Pull Ups

400m Run

40 Wall Balls

20 Pull Ups

200m Run

20 Wall Balls

10 Pull Ups

Rx: 9/6kg, C2B

Int: As above, 9/6kg

Sc: 6/3kg, Jumping PU
For pull ups, choose a number at the beginning that you can hold throughout the workout and stick to this. E.g. all sets of pull Ups (kipping or butterfly) must be done in sets of 5 or they don’t count.