Workout of the Day

Workout of the Day 25th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2min Squat Hold


odd – Air Squats

even – kip swing

1min Passive Hang


Bench Press (Build to 2RM with wide grip)

Once you find your 2RM perform 4 more singles, bringing the hands slightly narrower on each set.


Metcon (Time)

40 Wall Ball (9/6)

20 Pull Ups

30 Wall Ball

15 Pull Ups

20 Wall Ball

10 Pull Ups

10 Wall Ball

5 Pull Ups

Time Cap: 12mins

Rx: C2B

Int: As above

Sc: Jumping PU, 6/3kg WB