Workout of the Day

Workout of the Day 1st Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

8 KB Windmills, per arm

1min Passive Hang

8 KB Windmills, per arm

5×1 Jump to Hollow

3×3 Kip Swing

3×3 Kipping Pull Up, starting from top
Remember to practice the fundamentals. Repetition is the master of skill!


Metcon (AMRAP – Reps)

3 Sets, for quality:

5 Toes to Bar

4 Chest to Bar Pull Ups

3 Toes to Bar

2 Bar Muscle Ups
This should be performed as one unbroken complex. Scale reps if needed or continue to work on technique.


Metcon (Time)

5 Rounds

20 Chest to Bar Pull Ups

400m Run

1:30 Plank

Rx: As above

Int: 15 C2B

Sc: 10 Pull Ups