Workout of the Day

Workout of the Day 20th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

200m Jog

10m each:

– Lunge and Reach

– Soldier Kicks

– Cradle Stretch

– Cossack Squats

– High Knees

– Butt Kicks


Metcon (AMRAP – Reps)

Every 2min for 4 sets

5 Strict Pull Ups

into max unbroken kipping/butterfly Pull Ups


Metcon (Time)

Buy In: 1000m Run

then perform 5 Rounds:

10 C2B Pull Ups

30 Air Squats

Buy Out: 1000m Run