Workout of the Day

Workout of the Day 24th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

5 Rounds

4x10m Shuttle

5 Pull Ups

10 Push Ups

15 Air Squats


8 Windmills, per arm

1:00 Goblet Squat


Metcon (AMRAP – Rounds and Reps)

25min AMRAP

400m Run

10 Sumo Deadlift High Pull

5 Pull Ups

*add 5 reps to both movements each round.

Rx: 50/35kg

Int: 40/30kg

Beg: 24/16kg KB, Jumping pull up