Workout of the Day

Workout of the Day 20th Dec

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Wrist Flow

5 Wall Walks

1min Wall Facing Handstand


Metcon (No Measure)

Handstand Walking

a. 20 Shoulder Taps

b. 20 Plate Step Ups

c. 5x5m Handstand Walk

d. 5x5m Handstand Walk with obstacle


Metcon (AMRAP – Rounds and Reps)

Macho Man

EMOM as long as possible

3 Power Cleans

3 Front Squats

3 Power Jerk

[Time Cap: 20min]

Rx: 85/60kg

Int: 60/40kg

Sc: 40/30kg