Workout of the Day

Workout of the Day 20th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Pec Stretch

1min T-Spine Foam Roll

1min Side to Side stretch

Spend 10min warming up the shoulders for Handstands and Ring Dips.

Warm-up (No Measure)

For Quality


Strict HSPU

Strict Ring Dips

[Time Cap: 10min]

Scale the movement if needed but keep it strict!


Metcon (Time)

For Time

50 Power Cleans

*every minute stop and perform 5 T2B, including 0:00.

Rx: 80/50kg

Int: 60/40kg

Sc: 40/30kg, 7 Sit Ups