Workout of the Day

Workout of the Day 14th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1:00 Hollow Hold

1:00 Arch Hold

10m Inchworm

10m Active Spidermans

10m Burpee Broadjumps


Metcon (Weight)

5 Sets

5 Deadlifts + 5 Box Jumps

*90sec rest between sets
Perform the deadlifts at the same weight for a challenging but fast set of 5. Move immediately into the box jumps and then rest.


Metcon (Time)

In Pairs:

Partner 1: Row 2000m

Partner 2: 15 Thrusters (40/30kg)

Switch when 15 thrusters have been completed until 2000m is achieved on the rower.


2000m Ski

4000m Assault Bike

120 Burpees