Workout of the Day

Workout of the Day 29th Jan

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

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Warm-up (No Measure)

4 Rounds

10 Wall Balls

5 High Box Jumps

30s Arch hold

30s Front Rack Stretch


Front Squat (3-3-3-3-3 @ 75%+)


Metcon (Time)

7 Rounds

7 Front Squats

7 Chest to Bar Pull Ups

[14min Cap]

Rx: 70/45kg

Int: 50/35kg, Pull Ups

Sc: KB Goblet Squat, Jumping Pull Ups