Workout of the Day

Workout of the Day 17th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

then, 3 Rounds:

20s Hollow hold

10 Lunge steps

5 Hanging Hip Touches


Metcon (AMRAP – Reps)

Toes to Bar Strength

3 Sets:

5 Strict Toes to Bar

30s Passive Hang

30s Pike Stretch

Toes to Bar Skill

Every 30s x 8 (4min)

2-4 Kipping Toes to Bar


Metcon (Time)

3 Rounds:

400m Run

15 Toes to Bar

10 DB Burpee Box Step Over

[Time Cap: 16min]

Rx: 2×22.5/15

Int: 10 T2B, 2×15/10kg

Sc: 15 Knee Raises, No DBs