Workout of the Day

Workout of the Day 12th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)


1min Slow

1min Moderate

1min Fast

Burpee Efficiency Practice – 5min


Metcon (5 Rounds for time)

Every 6min for 5 Rounds (30mins)

500m Row

20 Alt. DB Snatch

20 Burpee Over DB

Rx: 22.5/15kg

Int: 15/10kg, 14 reps

Sc: 10/5kg, 10 reps
Sub for rowing:

400m Run

450m Ski

1000m Bike