Workout of the Day

Workout of the Day 3rd June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

200m Jog

10 Banded Reverse Flies

10 Banded Rows

:30 Passive Hang


Metcon (AMRAP – Reps)

6min EMOM

40% of max Kipping Pull Ups

E.g. if your max kipping/butterfly pull ups is 20 then perform 6 sets of 8 pull ups on the minute.

Scale to banded kipping or kip swings only. STRICT IS NOT AN OPTION.


Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups