Workout of the Day

Workout of the Day 20th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Easy, consistent running pace

200m – 400m – 800m – 400m – 200m

Rest 60sec between efforts. Keep your times for 200m & 400m consistent.


Metcon (3 Rounds for reps)

The End (modified) from the 2011 CrossFit Games

AMRAP in 3 minutes

200m Run

30 Wall Ball Shots (9/6)

20 Toes-to-Bars

30 Box Jumps (24/20″)

20 Sumo Deadlift High-Pulls (45/35kg)

30 Burpees

20 Chest 2 Bar Pull ups

30 Shoulder-to-Overheads (45/35kg)

Rest 1 minute

Repeat as a 6min AMRAP

Rest 1min

Repeat For Time

Total time cap: 20min