Workout of the Day

Workout of the Day 16th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400m Run

1min 2 Lunge + Squat

1min Burpees

1min HS Hold

1min Passive Hang
Glute activation:

20 Clam shells , per side

15 Single Leg Deadlift, per side


Metcon (Weight)

Front Squat + Back Squat

12min to find max in the complex.
Perform from the rack starting with the front squat. Once the rep is completed immediately rack the bar and perform a back squat.


Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

2-4-6-8-10-etc. Ascending Ladder of…

Devil Press

DB Step-Ups

Rx: 2×22.5/15

Int: 2×15/10

Sc: Burpee and Step Up @ BW