Workout of the Day

Workout of the Day 26th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

Line Drills:

– Toe/Heel Walk

– Knee to Chest/Figure 4

– Lunge & Twist

– Cossack

– High Knees

– Butt Kicks

– High Bounds

Then, ankle and squat mobility


Warm-up (No Measure)

Handstand Walk Practice (10min)


– Bear Crawl

– Handstand Hold (wall support)

– Around the Worlds (on box)

– Shoulder Taps (wall support)

– Handstand Walk to Wall

– Handstand Walk with spotter


Metcon (Time)

3 Rounds

600m Run

30m Handstand Walk

20 DB Squat Snatches

Rest 1min

[Cap: 24min]

Rx: 22.5/15kg

Int: 15m HS Walk, 15/10kg

Sc: Bear Crawl, Power Snatch 10/5kg