Workout of the Day

Workout of the Day – 3rd August 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Warm-up (No Measure)

Gymnastics Warm-up

3 Sets, not for time:

10 Hollow Rocks

10sec Handstand Hold

10sec Headstand Hold

20 Air Squats

10 Shoulder Dislocates

Bar Taps (Kipping Swing)

3x 5 Short and Tight

4x 4 Bigger with Shoulder lift

Kipping Pull Up

3x 3 Pull Up OR Chest 2 Bar

1x Max Rep Pull Up OR Chest 2 Bar


Metcon (Time)

4 Rounds:

30 Double Unders

15 Handstand Push Ups

30 Double Unders

15 V-Ups


Double Unders to 3x Singles (90)

HSPU to Push Ups

V-Ups to Sit Ups