Workout of the Day

Workout of the Day 27th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

30s Hollow hold

30s Arch hold


Metcon (AMRAP – Reps)

Pull Up Development:

3×3 Strict Pull Ups

3×5 Kipping Swing

3×1-3 Kipping Pull Ups

20 reps Butterfly Box Drills

20 reps Butterfly Pull Ups

Pull Up Conditioning:

Every :15s for 8 sets (2min)

3-5 Kipping/Butterfly Pull Ups

[Score = total reps]
For the conditioning piece, focus on tight hollow and arch positions, and linking reps.


Metcon (Time)

Buy In:

40 Burpees to Target

3 Rounds of “Kelly”

400m Run

30 Wall Balls

30 Box Jumps

Buy Out:

40 Burpees to Target