Workout of the Day

Workout of the Day 13th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)


1-3: 20 Air Squats

4-6: 5 Push Ups into Passive hang

7-9: 30sec Hollow Hold
1min KB Ankle stretch

1min Wall Adductor Stretch


Back Squat (E3MOMx5 – 5 reps @ 70%)

Superset with 8 Strict Press @ 60-65%


Metcon (Time)

1mi Run

100 Wall Balls

150 Sit Ups

*Wall ball and Sit up reps can be divided however you like. The run must be completed first and in full!
Time Cap: 16min

Rx: 9/6kg

Int: 9/6kg, 100 Sit Ups

Beg: 6/3kg, 75 Wall Balls, 75 Sit Ups