Workout of the Day

Workout of the Day 17th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Wrist Flow

10 Hanging Hip Touches

10 HS Shoulder Taps

1:00 Hollow

1:00 Arch


Kipping Practice (3-5 Bar Muscle Ups)

5 x 1 Jump to Hollow

3 x 5-8 Kipping Swings

3 x 1-3 Bar Muscle Up Kip


Metcon (Time)

In Teams of 2:

120 cal Row

120 Weighted Sit Ups

100 cal Row

100 Handstand Push Ups

80 cal Row

80 Toes 2 Bar

60 cal Row

60 Burpee Box jump Over

40 cal Row

40 Bar Muscle Ups

One person working at a time per team. Sub Row for Bike/Ski cals or Run (100m = 10cals)
For this workout each team member can scale each movement as needed so pick scaling options that allow for equally challenging sets of 5-10 reps at a time.


Warm-up (No Measure)

15-20 Scorpion Stretch

1:00 Childs Pose