Workout of the Day

Workout of the Day 23rd Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Barbell Yoga

10 J Curls with rotation

10 Kang Squats

10 Sotts Press

10 Narrow Grip Overhead Squats


Metcon (Weight)

Every 1:30 x 5

3 Squat Snatches @ 70-80% of 1RM
The goal here is consistent technique and good speed, not heavy load!


Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Deadlifts

15 Push Ups

15 Sit Ups
Rx: 60/40kg

Int: 50/40kg

Sc: 10 reps each, 40/30kg