Workout of the Day

Workout of the Day 17th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

General Warm Up

4 Rounds:

200m Run

15/12cal Row

10 Burpee Box Jumps

Specific Warm Up

10 Wall Squats

30s Front Rack Stretch

10 Empty Barbell Front Squats


Front Squat (3-3-3-3-3 (60-90%))


Metcon (AMRAP – Rounds and Reps)

7min AMRAP

21 KB Swings

15 KB Goblet Squats

9 Burpee

Rx: 24/16kg

Int: 16/12kg

Sc: 12/8kg

Ladies first when picking your KB weights.