Workout of the Day

Workout of the Day 21st September

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Warm-up (No Measure)

Bench Press Technique

– Keep back flat on bench

– Feet firmly on the ground

– Hand width same a clean grip

– Lower all the way to the chest – Full Range of Motion.


Metcon (AMRAP – Reps)

In teams of 3-4;

3 Rounds of 3min AMRAP per movement

Deadlift 100/70kg

30sec Rest

Bench Press 60/40kg

30sec Rest

Squat Clean 40/30kg

30sec Rest

Score = Team’s total reps per movement.