Workout of the Day

Workout of the Day 2nd June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Sets

1min Bike

1min Row

10 Single Leg RDLs, per side



Front Squat (4×4 Tempo Front Squat, 4s eccentric @ 65-75%)

Perform each rep with a 4 second eccentric (descent), the rest of the rep is as per normal.


Metcon (AMRAP – Reps)

20min EMOM

1: 20/15 cal Row

2: 20/15 cal Bike

3: Max Devil’s Press

4: Rest

Rx: 22.5/15kg x2

Int: 15/10kg x2

Sc: 10/5kg x2

Score = Reps