Workout of the Day

Workout of the Day 25th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Warm Up Game – Coaches Choice


Metcon (No Measure)

Pull Up Progression

5×1 Jump to Hollow

3×3 Kip Swing

3×3 Kipping Pull Up

5 Sets, for quality:

3 Strict Pull Ups

5 Kipping Pull Ups


Metcon (Time)

In Pairs – 12min AMRAP

6 Thrusters

12 Pull Ups

6 Overhead Squats

12 Toes 2 Bar

Rx: 60/40kg, C2B

Int: 50/35kg, Chin over bar

Sc: 30/20kg, Jumping PU, Knees to Chest