Workout of the Day

Workout of the Day 25th Nov

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Lunging Pass Through (dowel)

5 Kick to Handstand

5 Scap Pull Up


Clean and Jerk (8min EMOM – 2 reps @ 70%)

Every minute perform 2 reps of Squat Clean & Split Jerk at 70% of your recent 1RM. This is all about consistency, aim for perfect reps every time.


Metcon (Time)

4 Rounds

30 DB Snatches

25 Toes to Bar

20 Alternating DB Thrusters

[Time Cap: 20min]

Rx: 22.5/15kg

Int: 15/10kg, Hanging Knee Raise

Sc: Sit Ups