Workout of the Day

Workout of the Day 6th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Air Squats

10 Cossack Squats

10 Narrow Stance Squats


Back Squat (8RM + 8@ 95%, 90%)

Pause back squat, as in: stop at the bottom, don’t bounce, and wait for a second before going back up.


Metcon (5 Rounds for time)

5 Rounds

20/15 cal Assault Bike

5 Front Squats

Rest 2:00

Rx: 100/70

Sc: 80% of 1RM clean