Workout of the Day

Workout of the Day 29th January

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

Hip Mobility

60s Goblet Squat

60s Olympic Wall Squat

60s Wall Adductor Stretch


Metcon (AMRAP – Rounds)

10min EMOM

1: 30s Double Unders

2: 15 Wall Balls
Aim is to hit 30 seconds of unbroken Double Unders and unbroken sets of 15 Wall balls.

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups