Workout of the Day

Workout of the Day 14th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds for quality:

5 Scap Pull Ups

5 Scap Push Ups

:30 Hollow Hold


Pull-ups (4 x 5 Strict Pull Ups + 5 x 10s Eccentric Pull Up)

This is repeated from last week so we can look to improve the quality. A lot of people rushed through this last week and did not get adequate rest, therefore they were most likely not pushing themselves hard enough and won’t get the benefit from this strength work.


Metcon (Time)

5 Rounds

20m Overhead Plate Lunge

20 Burpees to Plate

Rx: 20/15kg

Int: 10/5kg

Sc: No plate


Metcon (No Measure)

1min Banded Lat Stretch, per side

10-15 Down Dog to Cobra