Workout of the Day

Workout of the Day 4th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds, for quality:

10 (5/5) Lunge to High Knee

5 Inchworms + 10sec hold in extended position

10 Cossack Squats

10 Hollow Rocks


Metcon (Time)

*Gear needed:

– Something heavy; DB/KB/Bumper Plate/etc.

For Time:

50 Squat Jumps

50 Mountain Climbers (each side)

50 Kettlebell Swings*

50 Walking Lunge Steps

50 Ground to Overhead*

50 Pike Push Ups

50 Tuck Ups

50 Thrusters*

50 Burpees

50 Squat Jumps

[Time Cap: 20min]

*Movements can be modified slightly as needed based on what gear you have.