Workout of the Day

Workout of the Day 14th Jan

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

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Warm-up (No Measure)

1min Wrist Flow

8 KB Windmills, per arm

Build to heavy Turkish Get Up, both arms


Metcon (No Measure)

Muscle Up Transition Practice:

– Strict w/ Toe Support

– Low Rings

– High Rings (jumping)

– Full Ring Muscle Up


Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scale Option #1:

1 Muscle Up

4 HSPU w/ ab mat

8 KB Swings 24/16kg

Scale Option #2:

2 Burpee Pull Ups

4 DB Push Press

8 KB Swings 16/12kg