Workout of the Day

Workout of the Day 3rd May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

KB Ankle Stretch

Wall Adductor Stretch

Lower Back Stretch

Squat Hold


Back Squat (10min to build to heavy single)

Deadlift (10min to build to heavy single)


Metcon (Time)


Back Squat


Rx: 40% of today’s 1RM
These are 2 very common movement patterns within CrossFit, therefore being able to handle the movement at higher weight and volume is obviously crucial. It is quite common in these sets for people to start to cramp. The combination of the hip hinge and squat pattern is taxing, which is why we are building up the resilience of the body.