Workout of the Day

Workout of the Day 16th Jan

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

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Warm-up (No Measure)

1min KB Ankle Stretch

1min Squat hold

3 Rounds

5 Wall Squats

5 Heavy Russian KB Swings

5 High Box Jumps


Back Squat (3-3-3-3-3 @ 80%+)


Metcon (Time)

In Teams of 2:

80/55 cal Assault Bike

40 Burpee Over Partner

[6min Cap]

*non-working partner holds plank for BOTH movements