Workout of the Day

Workout of the Day 17th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

10 Inchworms

10 Active Spidermans

10 Burpee Broadjumps

1min Passive Hang
Foam Roll Lats & Thoracic Spine

Warm-up (No Measure)

For Quality:

5 OHS + Overhead Carry

*Using 2 KB’s
Spend 10mins building to a heavy set of 5 OHS + 10m Overhead Carry. Focus is on quality, kept the elbows locked throughout or spend this time on improving overhead mobility instead of just adding more and more weight.


Metcon (Time)


200m Run repeats (x5-x4-x3-x2-x1)

Alternating Dumbbell Snatches

Goblet Lunges (m)
Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg