Workout of the Day

Workout of the Day 7th December

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

4min EMOM

– Kneel

– Kneel to Narrow Stance Squat (bottom position)

– Narrow Stance Squat

– Sumo Stance Squat

Barbell Warm Up

5 Clean Pulls

5 Power Cleans

10 Front Rack Openers

5 Front Squats

5 Squat Cleans


Hang Clean (Build to 3RM [12min])

Rx: Hang Squat Clean


Metcon (Time)

In Pairs, For Time:


Hang Power Cleans (70/50)

Shoulder to Overhead (70/50)

Synchro Ring Muscle Up



Hang Power Cleans (50/35)

Shoulder to Overhead (50/35)

Synchro Burpee C2B

15min Cap

CrossFit45 WOD

Metcon (3 Rounds for reps)

3min AMRAP

10 Burpee C2B

10 Box Jump Overs

-3min Rest-

3min AMRAP

10 Push Ups

15 Sit Ups

30 Wall Balls

-3min Rest-

8min AMRAP

30m Walking Lunge

30 Single Skips

30 Double Unders