Workout of the Day

Workout of the Day 25th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Inchworm + Push Ups

10 Straight Legged Box Jumps*

1:00 Plank
*the aim here is to land with straight legs on top of the box. Use a lower box if necessary.


Push Press (3-3-3-1-1-1)

Increasing load each set until a daily 1 rep max is found.


Metcon (Time)


Power Clean

Front Squat

Shoulder 2 Overhead

Rx: 60/40kg

Int: 40/30kg

Sc: 30/20kg