Workout of the Day

Workout of the Day 27th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Passive Hang

20 Cuban Rotations

10 Teacups, per arm

Then, build to starting weight for workout using 3 bars.


Metcon (Time)

Linda (modified for teams)



Bench Press

Squat Clean

Perform in teams and multiply reps by the number of members in the team. Max 3 per team.
Deadlift/Bench/Clean as a multiple of the average body weight

Rx: 1.5x/1x/0.75x

Sc: 1x/0.75x/0.5x