Workout of the Day

Workout of the Day 5th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Plate Stacking Game

– Squat Hold

– Hollow Hold

– Handstand Hold?!?

1min Child’s Pose

:30 Partner Hang Thoracic Stretch


Metcon (No Measure)

5 Rounds, superset

5 Strict Pull Ups

5 Strict Ring Dips


Metcon (Time)

2 Rounds:

400m Run

25 Shoulder to Overhead

500m Row

25 Toes to Bar

1000m Assault Bike

25 Burpees
Rx: 40/30kg

Int: 35/25kg, Knees to a Chest

Sc: 20/15kg, Sit Ups

Run/Row/Bike can be done in any order but must be one of each per round.