Workout of the Day

Workout of the Day 14th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

200m Run

:30 each

Knuckle Drags

Bear Crawl

Dowel Pass Throughs

Air Squats

Iron Cross Stretch


:30 Overhead squat with dowel

:30 Ankle Stretch per side


Overhead Squat (3-3-3-3-3-3)


Metcon (AMRAP – Rounds and Reps)

12 min Amrap

1-2-3-4-5. . . .

Power Snatch

15 Wall Balls after set of snatches.
Rx: Snatch 60/40kg, WB 9/6kg

Intermediate: Snatch 50/35kg, WB 9/6kg

Beginner: Snatch 30/20kg, WB 6/3kg