Workout of the Day

Workout of the Day 16th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Run

1:00 Air Squats

1:00 Burpees

1:00 Wall Facing Handstand

1:00 Twisted Cross Stretch


Metcon (No Measure)

“The Dip”

2×10 Narrow Width Push Ups

2×5 Box Dips

:30 Top Ring Support Hold

:30 Bottom Ring Support Hold

Accumulate 20 Ring Dips


Metcon (Time)

In Teams of 2 (1:1)

5 Rounds

15/10 cal Bike or Row

10 Touch’n’Go Power Clean

10 Ring Dips
Power cleans must be touch and go. Scale appropriately.

Rings Dips/Box Dips/Bench Dips