Workout of the Day

Workout of the Day 26th Nov

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

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Warm-up (No Measure)

1min Wrist Flow

3 Rounds:

5 Ring Rows

5 Jump to Hollow

5 Kip Swing
Reminder: Grip Grip Grip! Use your whole palm to hold the bar, not your fingers.


Bar Muscle-ups (1-5, unbroken reps)


Metcon (Time)

25 Chest to Bar Pull Ups

15 Devil’s Press

20 Pull Ups

50 V-Ups

15 Bar Muscle Ups

15 Devil’s Press

10 Ring Muscle Up

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg
Look after your hands, don’t rip.