Workout of the Day

Workout of the Day 5th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

10 Step Ups

10 Box Jump, step down

10 Box Jump, jump down

10 Box Jump, rebound

5min to find max Box Jump


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20 Burpees

15 Back Squats @ body weight

Scaled: 3/4 body weight

Beginner: Empty barbell
Practice the new burpee standard. Barbell is taken from the ground.


Metcon (No Measure)

50 Hollow Rocks

50 Arch Rocks

CrossFit45 WOD

Metcon (Time)

For time:

30 Overhead walking lunges (20/10)

30 Knees-to-elbows

30 Sit-ups

30 Burpees

30 Sit-ups

30 Knees-to-elbows

30 Overhead walking lunges (20/10)
Knees to elbows are a whole different beast compared to toes 2 bar. Work on this movement and make sure you are making good contact (Knees to ELBOWS, not tricep)