Workout of the Day

Workout of the Day 23rd Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Wrist Flow

5 Wall Walks

1min Wall Facing HS Hold


Metcon (Time)


Strict Pull Ups

Strict Handstand Push Ups

[10min Cap]
Scaling Option 1: Modify movements, .e.g. banded pull ups, box HSPU

Scaling Option 2: Reduce rep scheme, .e.g. 15-12-9


Metcon (Time)

6 Rounds:

21 Wall Balls

15 Pull Ups

9 Double DB/KB Hang Clusters


Buy Out: 1km Run

[25min Cap]

Rx: 9/6, 22.5s/15s

Int: 9/6, 15s/10s

Sc: 6/3, 10s/5s