Workout of the Day

Workout of the Day 7th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400m Jog

Leg Swings

Calf Stretch

In any order:

20 Broad Jumps

20 Seated Box Jumps

20 Kneeling Jump to Squat

20 Lateral Bench Hops


Back Squat (5-5-5-3-3-3)

Increasing load for each set. Finish on a heavy 3 rep for today.


Metcon (AMRAP – Rounds)

10min AMRAP

7 Russian KB Swings

6 Burpee Box Jump Overs

5 Handstand Push Ups

Rx: 32/24kg, 24/20″

Int: 28/20kg, 24/20″

Sc: 16/12kg, 20″, 5 Kick to HS