Workout of the Day

Workout of the Day 16th Dec

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

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Warm-up (No Measure)

1min Each:

Front Rack stretch

Squat Hold

Banded Hamstring Curls


Front Squat (10-3-10-3-10-3)

Starting loads:

10 reps @ 60%

3 reps @ 80%

Increase by 2-5kg each set. Rest 90s between sets


Metcon (Time)

75 Wall Balls

50 DB Hang Clean & Jerk

25 Burpee Toes to Bar

[Time Cap: 12min]

Rx: 9/6, 22.5/15kg

Int: 9/6, 15/10kg

Sc: 6/3, 10/5kg