Workout of the Day

Workout of the Day 24th July

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

30 Single Unders

10 V-Ups

10 Reverse Lunges

30s Passive Hang


Metcon (2 Rounds for reps)

10min AMRAP

15 Chest to Bar Pull Ups

15 V-Ups

-Rest 5min-

10min AMRAP

16 DB Reverse Lunges

32 Double Unders

Rx: 2×22.5/15kg

Int: 1×22.5/15kg, Pull Ups

Sc: BW Lunges, Jumping Pull Ups, Sit Ups
Target Rounds per AMRAP: 7-10

Pull Ups should be unbroken or 2 sets max, keep the rest short as the V-Ups give the grip a chance to recover. Similar with the DBs, go unbroken and keep moving at a steady pace.

Scale so you can keep moving and make sure the skill is not the limiting factor in this workout.