Workout of the Day

Workout of the Day 24th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

200m Run

5 Kick to Handstand

10 Slow controlled Air Squats
Use this time to get the body temperature up and get the body feeling good.


Metcon (Distance)

40min AMRAP

Row/Ski/Bike for distance

*every 4min stop and perform 1 round of Mary (Rx) or Cindy (Sc)



5 Handstand Push Ups

10 Pistols

15 Pull Ups



5 Pull Ups

10 Push Ups

15 Air Squats
If there are not enough machines perform as a time WOD. All team members must complete a round of Mary/Cindy before anyone can start back on the machines.


Warm-up (No Measure)

1min Pigeon Pose

1min Couch Stretch