Workout of the Day

Workout of the Day 18th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Max Plate Hop

1min Calf Stretch

3 Rounds for quality:

30 Single Unders

20 Double Unders

10 Triple Unders


Metcon (Time)

3x 400m Run at Moderate pace

200m active recovery jog
Run 400m at a moderate pace, 6-7/10 RPE, followed immediately by a slow 200m jog. Slow enough that you can recovery for the next 400m.


Metcon (Time)

8 Rounds:

10 Burpees

15 Jumping alternating lunges

20 Double-unders

100m Sprint

Rest 90 seconds
Score = total time