Workout of the Day

Workout of the Day 7th Feb

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

Warm-up (No Measure)

“Stuck In The Mud: Squat Edition”

Same rules as stuck in the mud but this time when you are tagging assume a (good) squat position. You can be freed by having another person leap frog you.

Finish with 60sec in Olympic Wall Squat stretch


1+1/4: Back Squat (3-3-3-3-3-3)

6 Sets to build to max 1 and a Quarter Squat.

1 rep = Squat down, come up to parallel, go back down, stand up.


Metcon (AMRAP – Rounds)

12min EMOM

1: 6-8 Burpee Over Plate

2: 8-12 Toes 2 Bar

3: 12-16 Overhead Plate Lunge 20/15kg