Workout of the Day

Workout of the Day 27th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Sets:

5 Tempo Squats

5 Pause Squats

5 1+1/2 Squats

* Round 1 heels elevated (on plate), Round 2 heels flat on floor.

Accumulate 20 perfect Thrusters with an empty barbell:

– Heels down

– Full grip on bar

– Straight bar path


Thruster (Build to 10 rep max)


Metcon (4 Rounds for time)

Every 4min x 4 (16min)

100 Double Unders

100m Farmers Carry

20 Devil’s Press

Rx: 22.5s/15s

Int: 75 DUs, 15s/10s

Sc: 100 Singles, 10s/5s