Workout of the Day

Workout of the Day 16th Nov

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


Warm-up (No Measure)

20m each:


Tip Toes

Over the Hurdle

Figure Four

Knee to Chest



High Kicks

High Knees x2

Butt Kicks x2

Side Shuffle x2

Carioca x2


Metcon (5 Rounds for time)

5 Sets

Run 400m

*At last week’s average 400m pace +10sec

Rest 1min between sets
Try to stick to the pace otherwise the rest will not be adequate.


Metcon (No Measure)

Accessory Circuit

3 Sets

10 Romanian Deadlifts 60/40

10 Deficit Push Ups

30 Sit Ups
Perform RDL’s and Push Ups at a tempo of 2121 – 2sec up, 1sec pause, 2sec down, 1sec pause/reset.