Workout of the Day

Workout of the Day 14th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

1:30 Machine

:30 Handstand Hold

5-10 Push Ups

Workout Prep:

3x 3 Strict Handstand Push Ups


Metcon (Time)

2000m Row

50 Strict Handstand Push Ups

-Rest 5:00-

50 Strict HSPU

2000m Row

[Cap 14min per set]

Rx: As above

Int: 30 Strict or 50 Kipping

Sc: 50 Hand Release Push Ups


Ski – 1850m

Run – 1600m

Runner – 1200m

Bike erg – 4000m

Assault Bike – 100cal
Choose a strategy that doesn’t result in you staring at the wall for more than 15 seconds between sets.