Workout of the Day

Workout of the Day 29th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

200m Jog

3 Rounds

5 Jump Squats

5 Inchworms

10 Sit Ups


Metcon (Time)

Perform as a Team of 3:

4km Row

400 Double Unders

200 Wall Balls

200 Power Cleans (40/30kg)

100 Bar Facing Burpees

100 Weighted Sit Ups
For each pair of movements 2 people can work simultaneously to complete the reps, e.g. Row and Skip at the same time.

Your team must complete all the reps of those two movements before moving on to the next two, e.g. 4km rowing complete & 400 DUs complete before any wall balls or power cleans can be done.