Workout of the Day

Workout of the Day 26th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

1min Calf Roll

1min Quad Roll

1min Glute Roll


Deficit Handstand Push-ups (Find 5RM DHSPU)

Warm Up:

5 Kick to Handstand

5 Negative Only (controlled lower)

5 Strict HSPU

*It is important that you have the strength to control your weight in this position and not just fall onto your neck/head. Strict before Kipping!


Metcon (Time)

400m Run

27 Strict HSPU

400m Run

21 Strict HSPU

400m Run

15 Strict HSPU

[Time Cap: 20min Cap]

*every time you break the HSPU perform a 200m penalty run.

Rx: As above

Int: Strict with 1 ab-mat

Sc: Seated DB Strict Press