Workout of the Day

Workout of the Day 15th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Metcon (Time)

30min AMRAP

400m Run

20m Bear Crawl

20 Push Ups

20m Backwards Bear Crawl

20 Air Squats

20m Goblet Lunge

20 Sit Ups
Perform bear crawls by evenly distributing your weight through your arms and legs, this is a good way to develop shoulder endurance for movements like handstand walking.

Metcon (No Measure)


3 Sets

Max Rep Bicep Curl (20/15)

Max Rep Banded Tricep Pushdown

Rest as needed
If you don’t want to get bulky go light and do high reps for more of a toned look.