Workout of the Day

Workout of the Day 27th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Dowel Pass Throughs

10 Hanging Hip Touches

10 Hollow Rocks

Mobility (1min each):

Wrist Flow

Banded Lat Stretch


Metcon (2 Rounds for reps)

20min AMRAP

400m Run

Max Rep Strict Pull Up

Max Rep Push Up

Rx: BW

Sc: Banded, Modified Push Up
Scoring – this is scored in two part, pull ups reps and push up reps. There is no score for how many rounds you complete however you cannot take more than 30s rest between movements.


Metcon (Time)

For Quality:

100 Banded Hamstring Curls