Workout of the Day

Workout of the Day 3rd Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

10 Teacups

10 Windmills, per arm

1min Wall Facing Handstand hold


Metcon (No Measure)

4 Rounds

Not For Time/For Quality:

:30 Assault Bike or Row moderate pace

1-5 Ring Muscle Ups

:30 Assault Bike or Row moderate pace

5-10 Strict HSPU

*If you cannot perform these movements sub for MU transtions and Box HSPU.
The aim here is to perform the gymnastics under a small amount of fatigue. Transition quickly from the erg to the gymnastics.


Metcon (Time)

4 Rounds

400 Meter Run

10+10 Dumbbell Hang Clean & Jerks (10 Left + 10 Right)

15 Chest to Bar Pull-ups

Rx: 22.5/15kg

Int: 22.5/15kg, Pull Ups

Sc: 15/10kg, Jumping Pull Up