Workout of the Day

Workout of the Day 1st Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1:00 KB Ankle Stretch

1:00 Hip Flow

20 Air Squats

20 Cossack Squats

10 Overhead Squats w/ dowel

Overhead Squat Mobility Test (Time)

Max Overhead Squat hold in bottom position with a dowel
Time Cap: 5min

Accumulate as much time as possible in a 5 minute window.


Front Squat (5-5-5-3-3-3)

Increasing load across 6 sets.


Metcon (Time)

Buy in: 400m Run

3 Rounds:

21 Kettlebell Swings

15 Hand Release Push Ups

9 Strict Pull Ups

Rx: 32/24kg

Int: 24/16kg, Banded Strict

Sc: 16/12kg, Ring Row