Workout of the Day

Workout of the Day 6th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Run

Line Drills:

Toe Walk

Heel Walk

Knuckle Drag

Lunge & Twist

Knee to Chest

Cossack Squat

High Knees

Butt Kicks


Explosive High Knees

Out & Back Sprint


Metcon (Time)


1mile Time Trial (Hobson St loop)

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

12 DB Overhead Squats

24 Sit Ups

200m Run
Rx: Choose load, Rx the movement

Int: Use a similar weight KB

Sc: DB Overhead Lunge

Aim to keep your 200m run pace the same as your 1mi pace.