Workout of the Day

Workout of the Day 27th Nov

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

View Public Whiteboard


Warm-up (No Measure)

2 Rounds per arm, unbroken:

10 Russian KB Swings

10 KB Cleans

10 Front Squats

10 Overhead Lunges

*choose a load you can perform unbroken (Rx: 24/16)

Iron Cross Stretch

Hip Flow


Deadlift (5×5 @ 75-80%)


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest