Workout of the Day

Workout of the Day 1st June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

30 Single Unders

15 Air Squats

5 Strict Pull Ups


10 Jump to Hollow

10 Kip Swings

5 Kipping Pull Ups

5 Kipping Chest to Bars

5 Bar Muscle Ups



Metcon (Time)

2 Rounds

100 Double Unders

40 Single Arm DB Thrusters

10 Bar Muscle Ups

[Cap 12min]

-Rest 5min-

For Time

200 Double Unders

80 Single Arm DB Thrusters

20 Bar Muscle Ups

[12min Cap]

Rx: 22.5/15kg

Int: 15/10kg, Jumping Muscle Up

Sc: 10/5kg, Pull Up