Workout of the Day

Workout of the Day 5th September

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


Metcon (No Measure)

3 Rounds

30sec Hollow

30sec Hollow Rock

20sec Arch

20sec Arch Rock

Kipping Practice

3 x 10 Bar Taps

3 x 5 Bar Pops

3 x 3 Hip to Bar


Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here