Workout of the Day

Workout of the Day 7th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400m Run

-3 Rounds-

1min Hip Flow

:30 Hollow

:30 Passive Hang


Pull-ups (3×5 + 5x10s Eccentric)

3 sets of 5 reps

Add load if needed or use bands to maintain position and correct number of reps.

5 x 10sec Negatives

Control down slowly for a 10 count. Perform as EMOM.

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

Rx: 40/30kg

Int: 35/25kg

Sc: 20/15kg