Workout of the Day

Workout of the Day 6th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

4 sets:

10 m High knees

10 m Butt kicks

10 m Side shuffle

30 stretch – Calves/Hamstrings/Hips/Lower back


Metcon (Distance)

6 sets:

4 min run

Rest 1 min between sets

Record total distance (approximate)

The goal today is to build tolerance to volume. The Rx target distance is 4500-5000m but this depends on your current ability with running.

Each run should be easy or a 5-6 RPE (see video). Leave your ego at the door.



Metcon (Weight)

Strength Accessory

Bench+Strict pull-up

Work to moderate heavy 5 rep for today.

Alternate sets between Bench press and Strict pull-up