Workout of the Day

Workout of the Day 5th Oct

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Metcon (No Measure)

Weekly Mobility Work

Thoracic Spine

2min Foam Roll upper back

2min Keg Drill (w/ Med Ball)

2min Lacrosse Ball Smash


Deadlift (15min to Set 1RM)

Don’t let your back round excessively – this will be a NO REP!


Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20 Overhead Plate Lunges 20/10

10 Burpees to Plate

5 Handstand Push Ups