Workout of the Day

Workout of the Day 20th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

:30 Hollow Hold

5 Kick to Handstand

5 Tempo Push Ups (slow down, fast up)


Push Press (3-3-3-3-3)

Every 2mins – Build to heavy 3 rep Push Press


Metcon (AMRAP – Rounds and Reps)

11min AMRAP

7 Pull Ups

7 Box Jumps

7 Burpees

200m Run

Rx: 24/20″

Int: Banded Pull Up

Sc: Jumping Pull Up, Step Up