Workout of the Day

Workout of the Day 15th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

Line Drills:

– Knee to Chest

– Cradle Stretch

– Lunge and Twist

– Walking Spidermans

– High Knee run

– Butt Kicks

– Side Shuffle

Warm-up (No Measure)

Front Squat Warm Up

3×5 Full Grip Front Squat
Full grip on the bar with elbows as high as possible and back flat. Keep the weight light.


Front Squat (3-3-3-1-1-1)

Increase again from last week 2.5-5kg.


Metcon (Time)

On a 15:00 running clock…

5 Rounds

200m Run

10 Squat Cleans (80/55)

with time remaining:

Build to 1RM Squat Clean
Rx: 80/55

Int: 60/40

Sc: 40/30