Workout of the Day

Workout of the Day 3rd Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Couch stretch, per leg

400m Run

10 Kneel to Squat

10 Narrow stance squats

10 Slow controlled air squats


Back Squat (5×5 @75%+)

Sets of 5 should be performed at 75-85%.


Metcon (AMRAP – Rounds)

12min EMOM

1: 20 Kettlebell Swings

2: 15 Box Jumps 24/20″

*increase KB Swings by 2 reps each round (20-22-24-26-28-30). Box jumps stay the same.

Rx: 24/16kg

Int: 16/12kg

Sc: 12/8kg
Score = completed rounds