Workout of the Day

Workout of the Day 11th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Stick Game

Each person has a dowel and stands in a circle. Holding their dowel upright with one end on the ground, on the coaches call they move Left or Right and try to grab the dowel of the person next to them before it falls.

Penalty burpees or elimination if the stick hits the ground.


Metcon (Time)

3 Rounds

800m Run

50 Sit Ups

50 KB Swings

Time Cap: 25mins

Rx: 16/12kg

Int: Same as Rx

Sc: 12/8kg, 30 reps each