Workout of the Day

Workout of the Day – 27th July 2016

Instinct Fitness – CrossFit Thorndon – WODFIT


Pressing Strength

5min EMOM

5 Reps of:

Push Up on knees > Push Up on toes > Deficit Push Up > Box Handstand Push Ups > Strict Handstand Push Ups

Pulling Strength

5min EMOM

5 Reps of:

Ring Row > Pull Up w/ Band > Pull Up > Chest 2 Bar

Bands can be used but keep the sets challenging enough.

Scale up by performing 5 Chest to Bar pull ups each minute.


Metcon (Time)

3 Rounds:

6 Turkish Get Up (3 Left+3 Right)

50 Double Unders

12 Alt KB Snatch

25 Box Jumps

24 Alt Russian Swings

Rx: 24/16kg

Sc: 16/12kg