Workout of the Day

Workout of the Day 30th January

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

Shoulder Activation:

8 Windmills, per arm

60s Arm bar, per arm

8 Windmills, per arm (32/24)

60s Passive hang


Metcon (AMRAP – Rounds)

Butterfly/Kipping Pull Up:

10×1 Jump to Hollow

3×5 Kipping Swing

Accumulate 20 reps of Butterfly Box Drill

6min EMOM

5 Unbroken Pull Ups

*choose a number you can maintain unbroken sets with good form for the 6mins.


Metcon (Time)

3 Rounds

10 C2B

10 Front Squats (70/45)

10 Burpees

Time Cap: 10min