Workout of the Day

Workout of the Day 17th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Squat Prep

1min Goblet Squat

20m Duck Walk

20 Hip Flow (10 per leg)

20 Cossack Squats


10RM: Back Squat (10 reps E3MO3M for 21min (7 sets))

The aim is to hit a 10 rep max today. Your lead up sets do not have to be 10 reps but make sure you are warm, moving well, and comfortable with the rep scheme and load by the time you hit your 7th set.


Metcon (Time)


10m Shuttles (e.g. 30x 10m, 20x 10m…)