Workout of the Day

Workout of the Day 3rd Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Dowel Pass Throughs

5 Kick to Handstand

5 Scap Push Ups

5 Scap Pull Ups


Shoulder Press (5-5-5-5-5)

Starting from 70% of 1RM, increase each set.


Metcon (Time)

In Pairs; 3 Rounds each

15 Push Press

15 Burpee Over Bar

Rx: 40/30kg

Int: 30/20kg

Sc: 20/15kg
1 working, 1 resting. Alternate rounds until both partners have completed 3 rounds each (6 rounds total)