Workout of the Day

Workout of the Day 13th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds, In any order:

1min Assault Bike

1min Row

200m Run

Each round aim to increase you speed.


Warm-up (No Measure)

1min Hollow Hold

1min Arch Hold

3x20s Rope Hang

3×3 Rope Pull Ups

3×1 Legless Rope Climb


Metcon (4 Rounds for time)

4 Rounds, each for time:

20/15cal Assault Bike

1 Legless Rope Climb

250/200m Row

1 Legless Rope Climb

200m Run

1 Legless Rope Climb

Rest ~2min between rounds.

Rx: As prescribed

Int: Standard Rope Climb

Sc: 5 Strict Pull Ups