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

1:30 Bike

10 Inchworms

5 Box Jump, step down


Metcon (3 Rounds for time)


5 Rounds

15/12cal Machine

15 Box Jump Overs

*One partner at each station, switch when finished.

[Cap 10min]

At 12:00 begin:

400m Run (together)

30 Double DB Clusters (split)

20 Bar Muscle Ups (split)

[Cap 8min]

At 22:00 begin:

2 Rounds

30 Synchro DB Snatches

30 Burpee Box Jumps (split)

[Cap 8min]
Workout Notes:

Find a partner and crush it today. Scale to suit both of you, please don’t partner up with someone of vastly different ability and have two separate stations set up for every movement. This is one of the most painful things to manage as a coach. And don’t that guy/girl that “can’t find a partner”. Talk to people, they’re not all bad.