Workout of the Day

Workout of the Day 27th Dec

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

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Warm-up (No Measure)

400m Run

2 Sets:

10m Two foot hop

10m Burpee broadjump

10m Lunge

Calf stretch

Coach stretch


Metcon (4 Rounds for reps)

Part A.

60s Max cal Assault Bike/Row

2min Rest

60s Max Double Unders

2min Rest

60s Max Burpees

2min Rest

60s Max Wall Balls (9/6)

5min Rest

Part B.

Every 2min for 24mins

1: Assault Bike/Row

2: Double Under

3: Burpees

4: Wall Balls
In Part A go all out, use this number to determine reps for Part B.