Workout of the Day

Workout of the Day 3rd Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Waiter Game

Reverse Tabata – any machine

8 Sets:

10s Sprint

20s Rest


Metcon (AMRAP – Reps)

36min EMOM

1: 10-20cal Row

2: 10-20cal Bike

3: 15-30 Box Jump Overs

4: AMRAP Lunge-Lunge-Squat

5: 200m Run

6: Rest
Today you have two choices:

1. Active recovery day – move within comfortable levels. Focus on breathing and consistently moving each minute.

2. Good to go – Go hard and aim for the top end of the rep/cal ranges or AMRAP each minute.