Workout of the Day

Workout of the Day 22nd July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

200m Run

10 Jumping Squats

5 Burpee Broadjumps

10 Single Leg Glute Bridge R/L

Workout Prep:

3 Rounds

10 Wall Balls

30s Row


Metcon (3 Rounds for time)

50/40cal Row

50 Wall Balls

[Cap 8min]

-Rest 5min-

75/60cal Row

50 Wall Balls

[Cap 11min]

-Rest 5min-

100/80cal Row

50 Wall Balls

[Cap 14min]

Rx: 12/9kg

Int: 9/6kg

Sc: 6/3kg
Workout Notes

Target Times:

Set 1 – 4-6min

Set 2 – 7-9min

Set 3 – 9-11min

Keep a moderate pace on the rower and attack the wall balls. Aim for big sets or even to go unbroken, ideally we are hitting 2-3 sets per 50.