Workout of the Day

Workout of the Day 28th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Spend 5min practicing skipping

– Forward Singles

– Backward Singles

– Forward Doubles

– Backward Doubles

Warm-up (No Measure)

Pull Up Strength

1x Max Set

Rest 2mins

5min EMOM

40-50% of Max Rep Sets
If your max set was 8 reps you will perform 4 reps every minute on the minute for 5 sets.

If you max set is less than 3, use a band and maintain 3 assisted reps per minute.


Metcon (Time)

2 Rounds

30 Toes 2 Bar

100 Double Unders

100m Suitcase Carry

Rx: 30kg+/22.5kg (KB or DB)

Int: Knees 2 Chest, 50 DUs, Same DB/KB

Sc: Sit Ups, 100 Single Skips, Lighter DB/KB
Suitcase carry is a single arm kettlebell or dumbell carry with the implement is kept down by the side, like a suitcase!