Workout of the Day

Workout of the Day 20th December

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

Shoulder Mobility

8 Windmills, per arm

60s Arm Bar, per arm

60s Passive Hang


Metcon (No Measure)

5 Rounds, 30sec on : 15sec off

1: Headstand, freestand or feet on wall

2: Handstand Leans, as far from wall as possible

3: HSPU, quality over quantity

Metcon (Time)

4 Rounds

400m Run

20m Overhead Plate Lunge (20/15)

10m HS Walk


4 Rounds

400m Run

20m Walking Lunge

4 Wall Walks

CrossFit45 WOD

Metcon (AMRAP – Rounds)

Every 3min for 27min

1: 400m Run

2: 100 Double Unders + 30 Box Jump Overs

3: 3 Rounds of Cindy