Workout of the Day

Workout of the Day 13th Jan

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

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Warm-up (No Measure)

12min EMOM

1: 5-8 Burpee Pull Ups

2: 10-15 cal Machine

-Hollow & Arch-

30s hold each

20x Roll to Hollow/Arch

10 Slow Control Kip Swings


Death by Pull Ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Scaling options:

– Jumping Pull Ups (wrist height)

– Banded Pull Ups

– Kipping Pull Ups

– Butterfly Pull Ups
DO NOT Rip! Stop early if you feel a rip coming and substitute for another movement.