Workout of the Day

Workout of the Day 3rd Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

200m Run

1min KB Ankle Stretch

20 Narrow Stance Squats

20 Lunges

1min Handstand Hold

10 Push Ups

10 Handstand Push Ups


Warm-up (No Measure)

Pistol Skill Development

3 Sets

:20 Bottom of Pistol Hold L

:20 Bottom of Pistol Hold R

*hold rig if needed.

Accumulate 5 reps per leg for each exercise:

– Pistols holding plate in front

– Pistols with a pause

– Pistols with 3s eccentric
If you struggle to perform pistols try performing these progression on a box with your non-working leg hanging down the side of the box but not touching the floor.


Metcon (Time)

800m Run

Then, 10 rounds of:

10 Handstand Push Ups

10 Pistols, alternating

800m Run
Rx: As above

Int: 1 ab-mat

Sc: Push Ups & Lunges