Workout of the Day

Workout of the Day 3rd Feb

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

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Warm-up (No Measure)

400m Run

Line Drills

– Lunge & Twist

– Soldier Kicks

– Cossack Squat

– High Knees

– Butt Kicks

– High Bounds


Metcon (No Measure)

Every 2min for 10mins (5 sets)

5 Deficit HSPU


1. Reduce deficit

2. DB Push Press

3. Handstand Holds


Metcon (Time)

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings (24/16)

60 Sit-ups

70 Burpees

[Cap: 20min]

Rx: As above

Int: 20-30-40-50-60 reps

Sc: Hand Release Push Ups, Banded Pull Ups, decrease KB load