Workout of the Day

Workout of the Day 24th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1min KB Ankle Stretch

Hip Flow

10 Wall Squats

10 Broad Jumps, max distance


Back Squat (5-5-5-3-3-3)

5s @ 75-80%

3s @ 85-90%

*without failing!!!


Metcon (AMRAP – Rounds and Reps)

18min AMRAP

20 DB Snatches

15/12cal Assault Bike

20 DB Box Step Overs

9 Strict HSPU

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg
Sub Assault Bike for 200m Run