Workout of the Day

Workout of the Day 5th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Passive Hang

8 KB Windmills, per arm

8 Bottoms up KB Press, per arm

5×1 Jump to Hollow

5×3 Kip Swing

3×3 Kipping Pull Up

Metcon (AMRAP – Reps)

6min EMOM

4-8 Pull Ups (Kip/Butterfly)
Focus on jumping straight into the first rep (no extra swings).


Split Jerk (Build to 1RM (12min))


Metcon (Time)

30 Push Press

30 Push Jerk

30 Split Jerk

Rx: 60/40kg

Int: 40/30kg

Sc: 20/15kg