Workout of the Day

Workout of the Day 17th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

5 Inchworms

10 Cuban Rotationas

10 Teacups

Push-ups (Max Unbroken)

Warm up as needed and then take one attempt to perform max rep push ups. The standard is:

– Chest to floor

– Hips and Knees cannot touch the floor

– Full lockout at the top with the hips inline with the shoulders and hips

– Must maintain a 1010 Tempo


Bench Press (5-5-5-5-5)


Metcon (Time)

2 Rounds

50 Double Unders

20/15 cal Row

50 Double Unders

20/15 cal Bike

50 Double Unders

200m Run

50 Double Unders

-rest 3min between rounds-
Sc: 150 Singles, 15/10 cal