Workout of the Day

Workout of the day 20th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

200m Run

Line Drills:

Quad Stretch

Knee to Chest

Cradle Stretch

Soldier Kicks

Walking Samson

Walking Spiderman

Toe Walk

Heel Walk

3 Squats + Broadjump

High Knees

Butt Kicks


Metcon (Time)

HERO WOD – “Saman”

8 Rounds for time:

13 Deadlifts

17 Wall Balls

400m Run

Rx: 80/50kg, 9/6kg

Sc: 50/35kg, 6/3kg
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.