Workout of the Day

Workout of the Day 4th Feb

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

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Warm-up (No Measure)

500m Row

3 Rounds:

10 Double Unders

10 KB Swings

30s Pigeon Pose


Deadlift (2 reps – Every 90s for 18mins (12 Sets))

Build to a technically solid double. No bouncing, hitching, or grinding reps.


Metcon (Time)

3 Rounds:

10 Deadlifts

100 Double Unders

Rx: 120/85kg

Int: 120/85kg, 50 Double Unders

Sc: 70/45kg, 100 Single Unders