Workout of the Day

Workout of the Day 1st Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Active Spidermans

10 Deck Squats

10 Scap Push Ups


Bar Muscle-ups (Skill Development (15min))

5×1 Jump to Hollow

3×3 Kip Swing

3×3 BMU Kip Swing

3×1 BMU or Jumping BMU

These same drills can be used on the rings if you want to work on RMU.


Metcon (Time)

20 Ring/Bar Muscle Ups

30 DB Box Step Overs (24/20″)

40 DB S2OH

[Time Cap: 15min]

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg
The DB Box Step Over standard today is dumbbell held below the chest and full extension on top of the box before stepping down.

No DBs on the shoulder!

No staying in a squat on the step over!


Warm-up (No Measure)

Accumulate 1:00 in German Hang (end position of Skin the Cat)