Workout of the Day

Workout of the Day 19th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

3×5 Strict HSPU

*scale to box HSPU

3×5 Strict Weighted Pull Up

1min Banded Lat Stretch

1min Banded Shoulder stretch


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200m Run

10 DB Snatches

5 Strict HSPU

10 DB Hang Clean and Jerks

5 Strict Pull Ups
Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg

Use Box HSPU and Banded Strict Pull Ups to scale the gymnastics for today.