Workout of the Day

Workout of the Day 23rd August 2016

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


Warm-up (No Measure)

2 Rounds w/ empty bar

4 Thrusters


3 Push Jerks

3 Overhead Squats

3 Front Squats

10x Iron Cross Stretch

10sec Hip Stretch per side


Khalipa Stack (Time)

For Time:

30 Thrusters

30 Sumo Deadlift High Pulls

30 Push Jerks

30 Overhead Squats

30 Front Squats

*4 Burpees EMOM

Rx+: 60/40kg

Rx: 40/30kg

Sc: 20/15kg
Challenge yourself to move well no matter what the weight is on the bar!