Workout of the Day

Workout of the Day 4th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Kneeling

20 Kneel to Squat

20 Narrow Stance Squats

Spend 5min practice breathing and bracing.
Read more about bracing for the squat:


Back Squat (15min to find 3RM)


Metcon (Time)

20 Deficit HSPU (4″/2″)

30 Pull Ups

40 Push Ups

50 cal Erg (pick a machine)

40 Push Ups

30 Pull Ups

20 Deficit HSPU

[20min Cap]

Rx: As above

Int: Normal HSPU

Sc: Piked HSPU