Workout of the Day

Workout of the Day 3rd Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Turkish Get Up Ladder

Spend 10min working up in weight on both arms starting from 8kg.


Metcon (Time)


Ring Dips

10m Handstand Walk between sets

[10min Cap]


Metcon (Time)

In Pairs:

100/80 cal Assault Bike

100 Toes 2 Bar

100/80 cal Assault Bike

100 Power Snatches (35/25kg)

100/80 cal Assault Bike

Rx: as above

Int: 35/25kg, Hanging Knee Raise

Sc: 20/15kg, Sit Ups