Workout of the Day

Workout of the Day 22nd Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Assault Bike

1min Active Spidermans

1min Hold



Metcon (No Measure)

2 Rounds

:20 Rope Hang

5×1 Knees to Elbows

3×1 Rope Anchor


Metcon (5 Rounds for time)

5 Rounds, each for time

2 Rope Climbs

10 Burpees

15/12 cal Bike

20 Dumbbell Snatches

Rest 2min between rounds, go when the ropes are free.
Rx: 22.5/15kg

Int: 15/10kg, 1 Rope Climb

Sc: 10/5kg, 3 Rope Pulls Lying to Standing