Workout of the Day

Workout of the Day 6th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

5 reps per arm

1 Turkish Get Up

2 Windmills

3 Overhead Squats

Use a KB/DB or get creative!


Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Squats

9 Dumbbell Snatches, right arm

10 Push Ups

9 Dumbbell Snatches, left arm

Rx: 22.5/15kg

Use a dumbbell or find something you can move from ground to overhead safely.


Metcon (No Measure)

2 Rounds for quality:

(30s on : 30s off)

1- Glute Bridge

2- Alternating Pistols with 30X1 tempo

3- Active Hip Extension

4- Bulgarian Split Squat, right leg

5- Bulgarian Split Squat, left leg