Workout of the Day

Workout of the Day 26th January

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

Hip Mobility

60sec Goblet Squat

60sec Pancake Stretch, scale as needed

10 Narrow Stance Squats

10 “Starrett” Squats

10 Wide Stance Squats

Clean and Jerk Prep


Clean + Front Squat + Jerk (1+1+1)

Full Clean!


Metcon (Time)

For Time:

100 Wall Balls

100 Box Jumps (24/20)

CrossFit45 WOD

Metcon (4 Rounds for reps)

20min EMOM

1: 20 Box Jumps

2: 15 KB Swings

3: 20 Wall Balls

4: Max Burpees

5: Rest
Record burpee reps per round.