Workout of the Day

Workout of the Day 15th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Squat Hold

1min Calf stretch

3 Rounds

5 Back Squat, empty bar

5 Box Jumps


Back Squat (3-3-3-3-3-3)

Build to 3RM. Before each set perform 5 explosive box jumps followed by 20-30s rest, then begin your squats.


Metcon (AMRAP – Rounds and Reps)

12min AMRAP

100 Double Unders

16 Toes to Bar

16 DB Snatches

8 Bar Muscle Ups

16 DB Snatches

Rx: 22.5/15kg

Int: 22.5/15kg, 8 T2B/4 BMU

Sc: 15/10kg, 16 Knee Raises/8 Burpee Pull Up