Workout of the Day

Workout of the Day 25th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 rounds

200m run

15/12 cal machine

20m Walking lunge

10 Lying Windmills


Metcon (Time)

5 Sets

500m Row at fast pace

250m Row easy pace

*no rest between sets

Refer to image below for distance conversion on other machines

Today we have a conditioning workout aimed to help develop your 2km row pacing.

The fast 500m row should be at your 2km PR pace, this is not a sprint.

The 250m easy pace row should take the same amount of time or slightly less than your 500m.


Metcon (AMRAP – Rounds and Reps)


12 min AMRAP

12 Strict HSPU / Shoulder Press

12 Bent over row

This AMRAP is for QUALITY. Go for bigger sets and rest between movements rather than doing “quick singles” just to get a better score.