Workout of the Day

Workout of the Day 17th August

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

50/40 cal Assault Bike

Agility Course – 5min
1min Childs Pose

1min Squat Hold


Deadlift (1RM from Deficit)

Build to heavy single from one plate (10min)

Drop Sets – 10×1 Speed Pulls, go every 30sec


Metcon (Time)

2 Rounds

10 Bar Muscle Ups

20 Bar-Facing Burpees

30 Deadlifts

40 Wall Balls
Rx: 100/70kg

Int: 80/50kg, Chest 2 Bar

Beg: 50/35kg, KB Swings 24/16