Workout of the Day

Workout of the Day 22nd Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Warm Up Game – Messy Room

1:00 Wrist Flow

15 reps per side, T-Spine Opener

1:00 Kneeling to Squat

15 reps Active Hip Extension


Metcon (3 Rounds for reps)

6min EMOM

5-8 Pull Ups + Max cal Row

– Rest 2min –

6min EMOM

5-8 DB Cleans + Max Burpees Over DB

– Rest 2min –

6min EMOM

10-15 Wall Balls + Max cal Bike
Today’s session can be used as a primer for tomorrow’s open workout – using the row, burpees, and bike as active recovery. Or if you aren’t doing 19.1 with us on Saturday you can push the pace here.