Workout of the Day

Workout of the Day 30th April

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Squat Prep

1min Hip Flow

1min Adductor Wall Stretch

1min Squat Hold

10 Barbell Back Squats with varying tempo


Back Squat (5 reps E3MO3M for 21mins)

The final session of our back squat bump, the aim today is to find a heavy 5 rep or 5 rep max and improve on last week’s 8RM.


Metcon (AMRAP – Rounds)

10min EMOM

8 Dumbbell Cleans (2x 22.5/15)

7 Burpees
Scale reps to allow you to finish the movements within the minute. You should be working for around 45-50sec with only a short break.