Workout of the Day

Workout of the Day 1st Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Down Dog

20 Shoulder Taps (handstand or high plank)

1min Hollow hold

20 Snap to Arch

1min Squat Hold

20 Narrow Stance Squats


Metcon (AMRAP – Rounds)

20min EMOM

1 – 15 Ground to Overhead (any implement)

2 – 20-30s L-Sit hold or Hollow hold

3 – 15 Burpees

4 – Max Lunges, alternating
On the first minute, grab something heavy and move it from the ground to overhead.

All other rounds should be doable. You can use two stable chairs as supports for the L-Sit.

Each minute should take you about 45-50sec. Scale reps if needed.