Workout of the Day

Workout of the Day 15th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Waiter Game

Then, 3 Rounds:

10 Wall Squats

10 Glute Bridges

5 Inchworms


Back Squat (Build to heavy triple (10min))


Metcon (Time)

2 Sets


Machine Cals (any)

Front Squat

-Rest 1:1 between sets-

[Cap per set: 7min]

Rx: 50/35kg

Int: 40/30kg

Sc: 30/20kg
Perform the first set of 21-15-9 of each, machine cals and front squats. Rest as long is the first set took then repeat.

If class is busy, pair up and have one person perform the first set while the other rests then switch.