Workout of the Day

Workout of the Day 22nd Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Waiter Game

1:00 Hollow hold

-Kipping Practice-

5×1 Jump to Hollow

3×5 Kip Swing

3×1-3 Kipping Pull Up

Warm-up (No Measure)

Every 2min x 4

Max Strict Pull Ups

directly into…

Max Kipping Pull Ups


Metcon (AMRAP – Rounds)

In Pairs; 20min AMRAP

40 Wall Balls

20 Synchro Wall Ball Burpees

200m Run together

Rx: 9/6kg to 10′ target

Int: 9kg to 10’/6kg to 9′

Sc: 6/3 to 9′ target