Workout of the Day

Workout of the Day 20th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds:

10 Burpees

10 Cossack Squats

30s Squat Hold


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

40 Air Squats

20 Push Ups

10 Reverse Burpees
What is a reverse burpee?

Starting in a standing postion, squat down and roll onto your back while keeping your knees tucked into your chest. Roll all the way back to your shoulders then back onto your feet. Stand out of the squat and jump and clap overhead.



Metcon (Time)

100 Alternating V-Ups for time

[5min Cap]

*Left hand to right foot, right hand to left foot.