Workout of the Day

Workout of the Day 27th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds

400m Run

10m Walking Lunge

10 Air Squats

Lower Back Stretch

Banded Lat Stretch


Warm-up (No Measure)

Rowing Warm Up

30sec each stroke variation:

– Legs only

– Legs and Hips

– Legs, Hips, Arms, Pause

– 1/2 Stroke

– 3/4 Stroke

– Full Stroke


Retesting 2km Row or 1 mile Run

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run