Workout of the Day

Workout of the Day 18th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

500m Row

20 Reverse Lunges

10 Burpees

1:00 Passive Hang


Metcon (AMRAP – Reps)

16min EMOM

1: 10-30 L-Sit Hold

2: AMRAP alternating Pistols

3: 20-40s Bottom of Ring Dip Hold

4: AMRAP double unders


Metcon (Time)

1000/900m Row

80 Alternating DB Snatches

60 Lateral Burpee over DB

40 Toes to Bar

20 Lateral Burpees over DB

[Cap 18min]

Rx: 22.5/15kg

Int: Same as Rx

Sc: 10/5kg, Sit Ups
Workout Notes

Target time – 15min

A fun chipper to close out the week. If you are competing in the In-House competition take it easy today.

Keep a moderate pace on the rower, there is a lot of work to come.

Get into a rhythm on the DBs and try to hit sets of 20+ before taking breaks.

On the T2B go for short sets with quick rest. 5-8 reps at a time.

Burpees, on the first set hold a steady pace and send it on the final 20 reps!