Workout of the Day

Workout of the Day 18th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Air Squats

20 Deadbugs

20 Single Leg RDL (bodyweight)

1min Front Rack stretch


Front Squat (3-3-3-3-3)

Build to moderate/heavy from the floor


Metcon (2 Rounds for time)

Every 7min x2

20 Push Ups

40 Sit Ups

20 Shoulder to Overhead

40 Sit Ups

Rx: 40/30kg, Strict HSPU

Int: 30/20kg

Sc: 20/15kg