Workout of the Day

Workout of the Day 20th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

“Roxanne” with Double Unders

– Single skips, every time Sting says Roxanne perform 1 double under.

1min Kneeling

1min Calf Stretch

1min Goblet Squat


Deadlift (3-3-3-3-3-3)


Metcon (Time)

In Tabata Format Complete (20s on/10s off)

30 Deadlifts (100/70)

[3:00 Cap]

60 Toes to Bar

[4:00 Cap]

90 Wall Balls (9/6)

[5:00 Cap]

200 Double Unders

[6:00 Cap]
Rx: As Above

Sc: DL 50/35, Hanging knee raise, 300 Single Skips