Workout of the Day

Workout of the Day 26th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Warm Up Game: Paper Scissors Rock

* Lose = Burpee

** Draw = Both Burpee

Barbell Warm Up

5 J-Curls

5 Back Squats

5 BTN Snatch Push Press

5 Overhead Squat

10s Hold in bottom of squat


Overhead Squat (Build to heavy single)

10mins to build to heavy single to prepare for 15 reps at BW.

Metcon (Time)

For Time

15 Overheads Squats

[5min Cap]

Rx+: 1.15x bodyweight

Rx: 1x bodyweight

Sc: 70% of heavy single


Metcon (Time)



Toes to Bar

[8min Cap]

Rx: 40/30kg

Int: 35/25kg, Knees to Chest

Beg: 20/15, Sit Ups