Workout of the Day

Workout of the Day 21st Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

15 Kang Squats

15 Hollow Rocks

15 Inchworms

15 Arch Rocks

1min Childs Pose


Metcon (Time)

For time:

50 Dumbbell Deadlifts (2x DBs)

50 Ab-Mat Sit-ups

50 Box Step-ups

50 Single-arm Dumbbell Thrusters

[Cap: 12 minutes]

Rx: 22.5/15kg

Use two dumbbells for deadlifts and one for thrusters. If you don’t have dumbbells use something moderately heavy to lift from the floor and also something you can safely take overhead.


Metcon (AMRAP – Reps)

Abs Tabata

20s Max Sit Ups

10s Hollow hold


Rest 2min

Glute Tabata

20s Max Glute Bridges

10s Glute Bridge hold