Workout of the Day

Workout of the Day 14th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1:00 Passive Hang

10×1 Jump to Hollow

Day 14

3×10 Kipping Swings from static hang

3×10 Kipping Swing jumping into dynamic start

2×5 Kipping Pull Ups/C2B
GRIP! Focus on jumping into a full grip on the meaty part of the palm.

If you miss come down and start again.

If you lose your grip and slide out onto your fingers come down and start again.


Metcon (AMRAP – Rounds)

21min EMOM

1: 20 Wall Balls

2: 20 Lunges with Dumbbells

3: 10 Burpee Over Box


9/6, DB15/10, 24/20″


9/6, DB10/5, 24/20″


6/3, Bodyweight Lunge, Burpee only
Minutes 1 & 2 should be unbroken sets with minute 3 at a pace that allow you to recover for the next round.