Workout of the Day

Workout of the Day 21th Day

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


Warm-up (No Measure)

2 Sets:

20sec Dead Hang

15 Scap Pulls

15 Kipping Swings


Strict + Kipping Pull Ups (4x 3+5-8)

4x 3 Strict Pull Ups + 5-8 (Butterfly) Kipping Pull Ups


Metcon (Time)

5 Rounds

200m Run

12 Hang Cleans 50/35kg

12 Shoulder 2 Overhead

15min Cap

Challenge: Sub 12min, 60/40kg