Workout of the Day

Workout of the Day 4th December

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

Sprint Warm Up

Jog 400m

*Dynamic Movement Drills

Jog 400m



Metcon (AMRAP – Rounds)

E2MO2M for 20min

Shuttle Sprint 25-25-50-50

This is an all-out sprint 25m & back, then 50m & back. Do not jog.

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

7 Burpees

7 Pull Ups


7 Burpees

7 KB Swings (32/24)
The aim of this workout is to move with intensity, if you cannot consistently perform sets of 7 pull ups decrease the number to something manageable or scale to KB swings to maintain the stimulus.

CrossFit45 WOD

Metcon (Time)

5 Rounds

200m Run

7 Burpees

7 KB Swings (32/24kg)


Metcon (No Measure)

Barbell Calf Smash – 2min per side