Workout of the Day

Workout of the Day 5th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3min Row or Bike

20 Wall Ball Rotations

10 Teacups, per arm
1min Passive Hang

1min Wrist Flow


Metcon (No Measure)

Strict Gymnastics

4 Rounds

:30 Chin over bar hold

10-12 Strict Ring Rows

1 Legless Rope Climb / 5 Supine Grip Pull Ups
Practice all movement with good position – hollow body in the chin over bar hold, ring rows and supine grip pull ups. For the legless rope climb, perform in L-sit if possible.


Metcon (4 Rounds for reps)

4 Rounds, FGB Style

1: Burpee Pull Ups

2: Box Jump Overs

3: KB Swings

4: 200m Run

5: Rest

Rx: 24/16

Int: 16/12

Sc: 12/8
Score = total reps per round.

For 200m run, receive 1 rep per second under the minute. If you take longer than the minute you receive 0 reps.