Workout of the Day

Workout of the Day 3rd July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Warm up game: Team relays


2min Squat hold

1min Pec stretch

1min Hip flexor stretch


Metcon (4 Rounds for reps)

4 x 4 min AMRAP – 3 min rest alternating between A) and B):


30/20 cal Bike, then AMRAP:

20 KB Swings

7/5 Strict HSPU


400m Run, then AMRAP:

20 Air squats

7/4 Strict Pull Ups
The Run and Bike (/Row) are just a buy in. Go as hard as you can on these to buy more time for the AMRAP.