Workout of the Day

Workout of the Day 24th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds for quality

:30 Wall Ball Rotations

:30 Hollow Hold

2 Rounds for quality

:30 Active Spider-Man’s

:30 Wall Ball shots
1min Couch Stretch

1min KB Ankle stretch


Metcon (AMRAP – Rounds and Reps)

30min AMRAP

400m Run

15 Wall Balls

15m Lunge w/ WB

400m Run

20 Sit Ups w/ WB

20 Russian Twist w/ WB

:30 Plank
Rx: 9/6kg

Int: Same as Rx

Sc: 6/3kg, 200m Run