Workout of the Day

Workout of the Day 3rd Dec

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

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Warm-up (No Measure)

3 Rounds:

8 Russian KB Swings (32/24kg)

30s Plank

Iron Cross Stretch


Deadlift (6×3 @ 90%)


Metcon (Time)

3 Rounds

6 Devil’s Press

12 Toes 2 Bar

3 Rounds

6 DB Hang Squat Clean

12 Handstand Push Ups

3 Rounds

6 DB Thrusters

12 Chest 2 Bar Pull Up

[Time Cap: 20min]

Rx: 2x 22.5/15kg

Int: 2x 15/10kg

Sc: 2x 10/5kg