Workout of the Day

Workout of the Day 29th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3min Row or Bike

20 Wall Ball Rotations

10 Teacups, per arm
1min Passive Hang

1min Wrist Flow


Metcon (No Measure)

4 Rounds:

5-8 Chest 2 Bar Pull Ups

20 Banded Lat Pull Down

45s Hollow Hold


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200m Run

5 Pull Ups

5 Push Ups

5cal Row