Workout of the Day

Workout of the Day 30th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Squat Therapy

10 Reps each with a 3s pause

– Heels elevated

– Feet Flat

– Toes Elevated
:30 per side

Couch Stretch

Pigeon Pose


Pause: Back Squat (8RM with 2s pause)

15min Cap

Allow time for 2 drops sets at 95% and 90%.


Metcon (AMRAP – Rounds)

10min EMOM

1: 10 Hang Power Cleans

2: 5/3 Ring Muscle Ups

Rx: 50/35

Int: 40/30, 7/5 Ring Dips

Sc: 30/20, Hand Release Push Ups