Workout of the Day

Workout of the Day 28th Dec

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

View Public Whiteboard


Warm-up (No Measure)

Front Rack stretch

Banded Tricep stretch

2 Sets, with empty barbell:

5 Muscle Cleans

5 Power Cleans

5 Clean Pull Unders


Metcon (Weight)

Every 2min x 3

2 Clean Pull Unders

Every 2min x 3

2 Hang Cleans

Every 2min x 3

2 Clean with pause (x2)

Every 2min x 2

3 Position Clean Deadlift


Metcon (AMRAP – Rounds and Reps)


Power Clean

Handstand Push Ups

Rx: 60/40kg

Int: 50/35kg, 1 ab-mat

Sc: 30/20kg, Hand Release Push Ups