Workout of the Day

Workout of the Day 13th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Sets of each variation:

5 Tempo Air Squats

5 Tempo Push Ups

10 Air Squats

10 Push Ups

5 Jumping Squats

5 Clapping Push Ups


Metcon (Time)

150 Single Arm DB Thrusters

*every minute: 5 Lateral Burpees over DB

[Cap: 16mins]

Rx: 22.5/15kg

Find something heavy you can move overhead or sub for a empty/lightweight barbell. You may accumulate reps with any arm. Perform burpees every minute not including 0:00.


Warm-up (No Measure)

3 Rounds

15-20 Bicep Curls

20 Bicycle Crunches