Workout of the Day

Workout of the Day 13th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

-Line Drills-

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle stretch

Walking Samson

Walking Spider-Man’s

High Knees

Butt Kicks

Side Shuffle

3 Air Squats + Burpee Broadjump

– Calves

– Hamstrings

– Lower Back

Metcon (3 Rounds for time)

Each for Time:

800m Run

400m Run

200m Run

*Rest 1:1 between distances


Metcon (Time)

For Time

21 Squat Snatches 40/30kg

42 Push Ups

15 Squat Snatches 60/40kg

30 Push Ups

9 Squat Snatches 75/50kg

18 Push Ups

Time Cap: 15min
Rx: As prescribed

Int: 40%-50%-60% of 1RM

Sc: 35/25kg or 20/15kg, Knee Push-up