Workout of the Day

Workout of the Day 24th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Run

Line Drills:

Lunge & Twist

Walking Samson

Walking Spiderman

Soldier Kicks

High Knees

Butt Kicks

High Bounds


Metcon (No Measure)

3 Sets, for quality:

100m Stride Out

Walk back

10 Straight Legged Box Jump

10 Broadjumps


Metcon (Time)

800m Run

150m Lunge

800m Run

150m Lunge

[20min Cap]

Rx: As above

Int: Same as Rx

Sc: 400m Run, 100m Lunge
Modified version of Hero WOD “Griff”. Lunge is performed as 15 lengths of 10m.