Workout of the Day

Workout of the Day 29th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Pick your weakness…

500m Row

50cal Bike

400m Run
Spend a few minutes warming up and stretching then set up and go. Race pace – aim for a PR. Each of these is a long sprint, aim to hold 90% of your max effort throughout.


To be performed in heats

Metcon (Time)


3 Rounds

15 Deadlifts @ 100/70kg

35 Overhead Squats @ 35/25kg

90 Double Unders

Rx: As above

Sc: Scale weight as needed, 90 Single Skips
Remember: Rx means completing the workout AS PRESCRIBED. That means completing all of the prescribed reps. Rep shaving is the same as scaling.