Workout of the Day

Workout of the Day 14th Nov

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Warm-up (No Measure)

3 Sets

10 ‘Around the Worlds’

10 Supermans

30sec Goblet Squat Hold


Thruster (3-3-3-3-3)

12min to perform 5 sets of 3 Thrusters.

Increase weight after each successful set.

Rest 90sec between sets.


Metcon (AMRAP – Reps)

15min AMRAP:

800m Run

108 Air Squats

81 Hand Release Push Ups

63 Pull Ups
All squats must be completed before starting push ups, all push ups must be completed before starting pull ups. If you complete all 63 pull ups in Round 1 start again from the squats.

Scale as needed.