Workout of the Day

Workout of the Day 27th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

5 Kip Swing

5 Knees to Chest/T2B

:30 Pike Stretch

:30 Hollow Rock

5 Jump to Hollow

3×5 Kip Swing

20 T2B Plate Drill

*Place a plate on the ground slightly behind the bar so when standing on the plate holding the bar you fall into an arch position. From here agressively push down on the bar and close the hips to perform a T2B then quickly reach back with the feet to find the arch position.


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

7 Burpee Box Jump Overs

7 Clean & Jerks (60/40kg)

7 Toes 2 Bar

7 KB Swings (32/24kg)

7 Clapping Push Ups

Rx: As above

Int: 50/35kg, 24/16kg

Sc: 35/25kg, 12/6kg, Knees 2 Chest, Modified Push Ups