Workout of the Day

Workout of the Day 6th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

200m Run

1 Length each:

– Cossack squat

– Walking Samson

– Inchworm

– Burpee Broadjump

Back Squat Complex

(with empty barbell)

5x Tempo Squats

5x Pause Squats

5x 1.5 Squats


Back Squat (15min to Find 1RM)

Shoulder Press (10min to find 1RM)


Metcon (AMRAP – Reps)

10min AMRAP

400m Run

30 Burpees to Target

45 Single-arm OHS (22.5/15kg)

40 Single-leg squats

25 box jump-overs (30/24″)

Int: 15/10kg, 24/20″

Beg: OH Lunge, Goblet Squat