Workout of the Day

Workout of the Day 20th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Active Hip Extension

1min Glute Bridges

1min Plank

Iron Cross stretch

Hamstring stretch


Deadlift (5×5 @ 70-75%)


Metcon (Time)

In Pairs,

10 Rounds, alternating:

15 Toes to Bar

12 DB Power Cleans

9 DB Hang Clusters

Rx: 2×22.5/15

Int: 2×15/10, Knee Raise

Sc: 2×10/5, V-Ups