Workout of the Day

Workout of the Day 14th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Pigeon Pose

1min Quad Foam Roll

1min Pike Stretch

2 Sets

5 Kang Squats

5 RDLs

5 Deadlifts


Deadlift (20-10-10)

New cycle: we typically start from 50%. If you have done this cycle a few times you can start slightly higher.


Metcon (Time)


Power Snatch

400m Run after each round

Rx: 40/30kg

Int: 30/20kg

Sc: KB Swing