Workout of the Day

Workout of the Day 15th Feb

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


Warm-up (No Measure)

3 Sets

15sec Dead Hang

15 Hanging Scap Pulls

15 Bar Taps (Kipping)

Try to stay on the bar for the entire set. Rest as needed between sets.


Warm-up (No Measure)

Movement Prep

Go through all movements with Coach and perform 5 good reps of each before starting the WOD.

Metcon (Time)

For time:

50 Walking lunge steps

25 Chest-to-bar pull-ups

50 Box jumps 24″/20″

25 Triple-unders

50 Back extensions

25 Clapping Push Ups

50 Knees-to-elbows

25 Wall-ball “2-fer-1s” 9/6kg

50 Sit-ups

5 Rope climbs/15 Strict Pull Ups
20min Cap