Workout of the Day

Workout of the Day 24th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

30 Single Unders

20 Double Unders

10 Triple Unders

– Spend no more than one minute on each variation.

1min each, Calf Stretch

1min Couch Stretch

1min Active Spiderman


Muscle-ups (Progressions)

Transition from floor

Transition from box


CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups