Workout of the Day

Workout of the Day 13th October

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

Warm-up

Metcon

Metcon (Time)

3 Rounds

100m Sprint

2 Lengths of the gym each:

– Bear Crawl

– Crab Walk

20 Sit Ups
This workout will determine pairing for the following workout based on finishing order…

1st goes with 3rd

2nd goes with 4th

5th goes with 7th

and so on…

Metcon (Time)

In Pairs, complete For Time:

100 Wall Balls

100 Pull Ups

100 Pistols

100 KB Snatches 16/24kg

Metcon (Time)

In Pairs, complete For Time:

100 Wall Balls

100 Pull Ups

100 Pistols

100 KB Snatches 16/24kg

Time Cap: 25min

Metcon (AMRAP – Reps)

Back to individuals…

Tabata Sit Ups

Score = Total Reps


Pistol Pete or just Joban?