Workout of the Day

Workout of the Day 15th June

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“Burpee Plate Race”


:30 Front Rack Stretch

:30 Dynamic Calf Stretch

:30 Leg Swings, per side


Metcon (AMRAP – Rounds and Reps)

Teams of 2

20 min Amrap

Partner 1: Max Cal. Assault Bike

Partner 2:

1 Round

15 Hang Power Cleans

15 Box Jump Overs

15 Pull Ups

*Score rounds completed (rounds box) and total calories (reps box)*
Rx: 40/30kg bar, 60/50cm box

Scaled: 30/20kg bar, step-overs, jumping pull ups