Workout of the Day

Workout of the Day 6th December

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

3 Rounds

30sec Hollow

30sec Rest

30sec Arch

30sec Rest

Kipping Warm Up

10 Jump to Hollow (+kip)

10 Kipping Swings

5 of each movement (see WOD)


Metcon (Time)

3 Rounds

200m Run

Max Unbroken T2B

200m Run

Max Unbroken Ring Muscle Up

200m Run

Max Unbroken Handstand Push Up

200m Run

Max Unbroken Bar Muscle Up


T2B -> Hanging Knee Raise

RMU-> Ring Dips

HSPU-> Push Up

BMU-> Pull Up/C2B
This workout has two scored components: Time & Total Reps

Aim to hit as many reps as possible each attempt while maintaining good run pace and minimal rest.

CrossFit45 WOD

Warm-up (No Measure)

For Time:

100 DB Thrusters

EMOM perform 5 burpees, including the first minute.

Time cap: 20min