Workout of the Day

Workout of the Day 18th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Snake Tag

2 Rounds

10 Straight Legged Sumo Deadlifts

10 Hip Thrusts

10 Romanian Deadlifts


Deadlift (20-10-10)

Increase 5% on last week. Rest 3mins between sets.


Metcon (Time)

2 Rounds

100 Double Unders

50 Wall Balls

25 Kettlebell Swings

Rx: 9/6kg, 24/16kg

Int: 9/6kg, 20/12kg

Sc: 6/3kg, 16/8kg, Single Skips


Warm-up (No Measure)

1min Straddle Stretch

30s Pigeon Pose, per side