Workout of the Day

Workout of the Day 3rd July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

400m Run

5 Push Ups

:30 Wall Facing HS Hold

5 Pull Ups

:30 Passive Hang


1:00 KB Ankle Stretch

1:00 Narrow Stance Air Squat


Metcon (Time)

For Time:

120 Double Unders

30 Ring Dips

100 Air Squats

30 Toes 2 Bar

80 Alt DB Snatch

30 Pistols

60 Push Ups

30 Pull Ups

40 Burpee Over DB

30m Handstand Walk

Rx: 22.5/15kg
Scaling Movements:

Double Unders > Single Skips

Ring Dips > Box Dips or Push Ups

Air Squats X

Toes 2 Bar > Hanging Knee Raise

Alt DB Snatch > Reduce Weight

Pistols > Use counter balance

Push Ups > Push Up from Knees

Pull Ups > Ring Rows

Burpee Over DB X

Handstand Walk > Bear Crawl