Workout of the Day

Workout of the Day 6th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

Soldier Kicks

Knee to Chest

Lunge & Twist


High Knees

Butt Kicks

High Bounds


Metcon (No Measure)

3 Sets

10 Strict Pull Ups

10 Strict Toes 2 Bar

Scale: Banded Pull Ups, V-Ups


Metcon (Time)

800m Run

70 Air Squats

60 Sit Ups

50 DB Snatches

40 DB Lunges

30 cal Machine

20 Devil’s Press

10 Muscle Ups

[30min Cap]

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg