Workout of the Day

Workout of the Day 28th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds for quality

10 Russian Swings

10 Front Squats

10 Cleans

10 Single Arm Push Press, per arm

(all with Double Kettlebell)
1min Banded Lat Stretch

1min Banded Pec Stretch

1min Banded Hamstring Stretch


Metcon (3 Rounds for reps)

In pairs; 3 AMRAPS

8min AMRAP

8 Deadlifts (100/70kg)

8 Chest-to-Bar Pull-Ups

4min Rest

8min AMRAP

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

4min Rest

8min AMRAP

8 Ground to Overhead (60/40kg)

8 Toes to Bar