Workout of the Day

Workout of the Day 23rd Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)


15min EMOM

1: Teacups 30sec L/30sec R

2: Wide Grip Hang

3: Kneeling Deck Squat

4: Active Hip Extension

5: Wall Facing HS


This EMOM will be used as an easy session to prime for the Open workout. If you are not doing the workout on Saturday with everyone feel free to increase reps and push the intensity.

Metcon (AMRAP – Rounds)

20min EMOM

1: 10 Alternating DB Snatch (22.5/15)

2: 8 Burpee to Target

3: 5+5 Single Arm DB Thrusters

4: Rest