Workout of the Day

Workout of the Day 21st June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1 min each:

Lower Back Foam Roll

Lacrosse Ball Tricep Smash

Side to Side stretch

T-Spine Opener

Metcon (Calories)

Assault Bike Sprints

Build up to an all out 20 sec sprint for max calories


E3MO3M x3

Perform the same cals


Metcon (6 Rounds for reps)

6 Sets

1:30 on/1:30 off

a) 30 KB Swings + Max Ring Dips

b) 20 Burpees + Max Handstand Walk

Rx: 24/16kg

Int: Box Dips

Sc: Push Ups, Handstand Hold