Workout of the Day

Workout of the Day 1st June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds:

8 KB Windmills, per arm

:30 Wall Facing Handstand

8 KB overhead Squat, per arm

:30 Passive Hang


Front Squat (1RM, then 3×3 @ 85%)

Build to daily max then drop to 85% and perform 3×3.


Metcon (Time)

5 Rounds:

10 Strict Pull Ups

20 Push Ups

30 Air Squats

[Cap: 15min]

Rx: As above

Int: Banded Pull Ups

Sc: Int with reduced reps