Workout of the Day

Workout of the Day 26th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Wrist Flow

8 KB Windmills, per arm

1min Passive Hang

With light barbell:

3×3 Push Jerk, pause 2s in catch


Push Jerk (E2MOM x5 – 3 Push Jerks)

Building weight across sets


Metcon (AMRAP – Rounds and Reps)

12min AMRAP

21 Kettlebell Swings

14 KB Reverse Lunges

7 Push Jerks

Rx: 24/16kg KB, 70/45kg BB

Int: 24/16kg KB, 50/35kg BB

Sc: 12/8kg KB, 40/30kg BB
We are noticing a lot of the plates (10s and 5s) are getting damaged from people being wreckless when dropping the barbell from overhead. Please be more careful bringing the bar back to the floor or use a lighter weight.