Workout of the Day

Workout of the Day 13th October

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


Warm-up (No Measure)

Accumulate time in each,

2min Plank

1min Hollow

1min Arch

30sec L-Sit

Time cap – 8:00

Metcon (No Measure)

Handstand Walking

– 1min Wall Facing HS Hold

– 3x3m Walk out and Back from Wall Facing HS

– 10×1 180° Handstand Pirouette


Metcon (AMRAP – Reps)

11min AMRAP

60 Unbroken Double Unders

50 KB Swings (24/16)

40 Weighted Sit Up (20/15)


20 Pistols

10 Burpee Muscle Ups

Max Double Unders