Workout of the Day

Workout of the Day 17th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

200m Jog

10 Active Spidermans

15 Wall Squats

20 Bottoms Up KB Press (10/arm)

Warm-up (No Measure)

Kipping Handstand Push Ups

5×1 Kick to Handstand

5×1 Eccentric only HSPU – pause at the bottom in the kipping position before coming down.

5×5 Kipping HSPU

1x max set HSPU
Focus on quality over speed or more reps.

Make sure hands are well within the box before starting and fully open the hips & shoulders – no excessive arch of the back!


Metcon (Time)

3 Rounds

30/20 cal Bike/Row

50 Air Squats

50 Sit ups

100m Burden Carry

[Time Cap: 20min]
Choose an object that slows you down to a walk rather than a run. Options are:

– KB Farmer Carry

– Deadballs

– Sandbags

– Plates