Workout of the Day

Workout of the Day 16th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

10 Teacups L

10 Teacups R

:30 Hollow

:30 Arch

10 YTW

:30 Hip Flexor Stretch in lunge, per side

1:00 Childs pose

:30 Passive hang

In Teams

7min AMRAP, waterfall style

7cal Assault Bike

7 KB Swings

7 Wall Balls


Metcon (Time)


Burpee Over DBs

Dumbbell Strict Presses (2×15/10)

Dumbbell Walking Lunge steps (2×15/10)
Rx: 15/10kg x2

Intermediate: Lighter DBs

Beginner: Light Barbell for strict press, body weight lunge.