Workout of the Day

Workout of the Day 6th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Ankle Flow 20 reps

Kneel to Squat 20 reps

Cossack Squat 20 reps

Inchworm 10 reps

20m Bear Crawl

20m Crab Walk

20m Duck Walk


Metcon (Time)

Teams of 2


50 Syncro T2B

40 Front Squats

30 Syncro KB Swings

60m KB Lunge*

*Both partners Lunge 60m

Rx: 70/45, 24/16

Int: Kipping HSPU, 60/40, 24/16

Beg: DB Press, Synchro Sit Ups, 30/20, 16/12