Workout of the Day

Workout of the Day 4th August

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400m Run

Dynamics (6 of each)


Goblet Squat Hold

Child’s Pose


Metcon (Time)

In Pairs; For Time:

400m Run

80 Wall Balls

400m Run

60 Pull Ups

400m Run

40 Deadlifts (100/70)

400m Run

20 Wall Walks

400m Run

40 Front Squats (60/40)

400m Run

60 Toes to Bar

400m Run

80 DB Snatches (22.5/15)

400m Run
Scale loads as needed. One bar/Wall balls/DB per team.