Workout of the Day

Workout of the Day 6th Oct

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Deck of Cards (No Measure)

Work your way through a deck of cards with the class.

Each suit has a designated exercise and the number on the card is the reps to be completed.

Picture cards are 10, Ace is 11, Joker is 10 of each.


Metcon (AMRAP – Reps)

In M/F Pairs:

12min AMRAP

5 Snatches 50/35

10 Lunges 50/35

Max Lateral Burpees Over Bar

Alternating minutes of work for each partner. You must tag each minute before your partner can start their snatches.

Metcon (Time)

In MM Pairs:

100 Wall Balls

30 Sync Toes 2 Bar

30 Burpees, each

200m Run w/ Med Ball, each

30 Cleans 60/40