Workout of the Day

Workout of the Day 18th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

200m Run

KB Ankle Stretch

1:00 Plate Hops

10 J-Curls

5 RDLs

5 Deadlifts


Deadlift (10-7-5-3)

Use each set to find a heavy lift for the prescribed reps. This does not need to be an all time PR, you only get one attempt at each rep number.


Metcon (3 Rounds for time)

3 Rounds, each for time:

9 Box Jump Overs

200m Run

9 Deadlifts

200m Run

Rx: 120/85kg, 24/20″

Int: 100/70kg

Sc: 60/40kg, 20″ Step Overs