Workout of the Day

Workout of the Day 12th Feb

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

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Warm-up (No Measure)

400m Run

then, 3 Sets:

30s Ring Support hold

5 Slow Controlled Push Ups

1-2 Slow Controlled Pull Ups


Metcon (No Measure)

6min EMOM

1: 1-3 Strict RMU

2: 5 Kip Swings + 20s Passive Hang
If you cannot perform Strict RMU, use a box and perform toe supported SRMU or work on slow controlled transitions on low rings.


Metcon (Time)

5 Rounds

800m Run

9 Ring Muscle Ups

[30min Cap]

Rx: As above

Int: 5/4 Muscle Ups

Sc: 9 Burpee Pull Ups
Scale with progression in mind, not just to make it “easy”. If you struggle with Ring Muscle Ups don’t default to Bar MUs for this reason. Consider reducing the reps first.