Workout of the Day

Workout of the Day 23rd January

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

Shoulder Activation:

8 Windmills, per side

60sec Arm Bar, per side

8 Windmills, per side (24/16)

60sec passive hang


Metcon (No Measure)

Butterfly/Kipping Pull Up:

10×1 Jump to Hollow

3×5 Kipping Swing

2x30sec Chest to Bar hold (standing on a box)

Accumulate 30 reps of Butterfly Box Drill


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit45 WOD

Metcon (Time)

10 Rounds

200m Run

10 Push Ups

15 Air Squats