Workout of the Day

Workout of the Day 27th November

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


Warm-up (No Measure)

8 Windmills, per arm – Light activation

60sec Arm Bar, per arm (24/16kg)

8 Windmills, per arm (24/16kg)

60sec Passive Hang


Metcon (AMRAP – Reps)

5x 2min AMRAP

10 Clean and Jerks

AMRAP Burpee over bar with remaining time

Rest 2mins between rounds

Rx Loads:

Male – 40/60/70/80/90

Female – 30/40/45/55/60

Scaled Loads:

Male – 30/40/45/50/55

Female – 20/25/30/35/40
Stay with the prescribed scaling. The bar should get very heavy and leave little or no time for burpees.

Only the very strong AND fit athletes will finish the final round. That is a challenge.


Metcon (No Measure)

Pancake Stretch 2min

Couch Stretch 2min per leg