Workout of the Day

Workout of the Day 14th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Wrist Flow

2 Rounds

10 Scap Pull Ups

10 Dowel Pass Throughs

10 Ring Rows


Metcon (AMRAP – Reps)

Jumping Eccentric Pull Up

Accumulate 8-12 Pull Ups with a 3s hold at the top & 3s eccentric.


Metcon (4 Rounds for time)

4 Rounds

10 Box Jump Overs

20 Goblet Squats

10 cal Assault Bike SPRINT!

2:00 Rest

Rx: 24″, 24/16kg

Int: 20″, 16/12kg

Sc: 20″, Air Squats
Sprint the bike as hard as you can. Females should aim for 75+ RPM and males 90+ RPM.