Workout of the Day

Workout of the Day 24th October

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

5 Tempo Push Ups

5 Teacups, per arm

5 Cubans, per arm


Bench Press (5-5-5-5-5)

The first set starts when you reach 75%. If you feel good, build in weight. If you don’t, do all sets at 75%.


Metcon (6 Rounds for reps)

6 Rounds, 3min on: 1min off


200m Run

10 Burpee Pull Ups

Max rep DB Snatch


20/15 cal Assault Bike

10m Handstand Walk

Max rep DB Hang Clean & Jerk

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg

Score = Dumbbell reps