Workout of the Day

Workout of the Day 18th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

4 Rounds

18 Banded Good Mornings

60 Flutter Kicks

12 Glute Bridges


Metcon (Calories)

In Pairs

10min Max Cal Assault Bike

Rest 5min

Metcon (AMRAP – Rounds and Reps)

In Pairs

10min AMRAP, alternating rounds

200m Run

2x10m Handstand Walk


Metcon (No Measure)

If there is time…

Legless Rope Climb practice


Rx: Legless L-Sit (up & down)

Int: Legless (up & down)

Sc: 20s Rope Hang