Workout of the Day

Workout of the Day 20th Dec

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


Metcon (Weight)

4 Sets:

10 Hollow Banded Push Down

10 Planche Push Ups

8-12 Bicep Curls

Rx+: One ‘Gun Show Selfie’ to Facebook members page

Score = Weight for curls!


Metcon (AMRAP – Rounds and Reps)

6x 2min on – 1min off:

15 Handstand Push Ups

15 Thrusters

15 Knees 2 Elbows

15 Deadlift 80/50kg

15 Burpees

15 KB Swings 24/16kg

15 Pull Ups

Find a pace that allows you to keep moving consistently and not fail any reps/burn out.