Workout of the Day

Workout of the Day 20th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

1min Assault Bike

1min Squat Jumps

1min Kang Squats

1min Couch Stretch


Back Squat (Every 2:30×5 – 5 reps @ 77.5%)

Superset with 8 Strict Press @ 65-70%


Metcon (Time)

3 Rounds:

400m Run

10 Shoulder to Overheads
Rx: 80/50kg

Int: 60/40kg

Beg: 40/30kg