Workout of the Day

Workout of the Day 16th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Hollow hold

1min Arch hold

5×1 Jump to hollow

3×5 Ring Kip Swing

3×5 Hips to Rings Swing
1min Dowel Pass Throughs

1min KB Arm bar


Muscle-ups (Skill Development)

3×5 False Grip Row

3×3 False Row to Dip

3×3 Jumping Muscle Up

3×1-3 Ring Muscle Up


Metcon (AMRAP – Reps)

14min AMRAP

6 Rounds

12 Shoulder to Overhead

50 Double Unders

Max RMU with time remaining
Rx: 70/45kg

Int: 60/40kg, Burpee C2B

Beg: 35/25kg, Burpee to target