Workout of the Day

Workout of the Day 3rd Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

20/16cal Row

10 DB Upright Rows, per arm

10 DB Strict Press, per arm

1:00 Plank

Warm-up (No Measure)

Handstand Push Ups

1:00 Tall Handstand Hold

5 Eccentric HSPU to Tripod hold

5 Handstand to Kip Start Position

5 Kipping HSPU

*Watch the video for reference


Metcon (3 Rounds for time)

3 Rounds, each for time

30 Wall Balls

20/15 cal Assault Bike

10 Handstand Push Ups

Rest 2:00 between rounds
Rx: As prescribed

Int: 1 ab-mat

Sc: BB Push Press