Workout of the Day

Workout of the Day 23rd Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)


Penalty = reps of Wall Balls/KB Swings/Air Squats


Metcon (Time)

1000m Row

100 Wall Balls

100 KB Swings

100 Air Squats

1000m Row

Rx: 9/6kg, 24/16kg

Int: Same as Rx

Sc: 6/3kg, 12/8kg
Sub for rowing:

1km Run

3km/1.9mi Bike


Metcon (AMRAP – Rounds)

For Quality

3 Rounds:

5m HS Walk

5m Lateral HS Walk, each direction

5m Backward HS Walk

Scaling: Wall assisted or partner assisted.