Workout of the Day

Workout of the Day 7th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Squat Mobility

10 Super Slow Controlled Air Squats

60s Kneeling

10 Narrow Stance Squats

60s Squat Hold


Two Part Partner Workout

Metcon (Time)

at 0:00 begin Part A:

For Time


DB Snatch (22.5/15kg)

Burpee Box Jump Over (24/20″)
Share the reps as desired.

Teams should only require one DB. If two are being used, the working team member must place the DB down and perform a hand to hand tag before their team mate may pick up the other DB.

Metcon (AMRAP – Reps)

at 12:00 begin Part B:

12min AMRAP


Chest 2 Bar Pull Ups

DB Overhead Squat (22.5/15kg)
If you did not complete Part A within 12min you will go straight into Part B with no rest.


-Reduce DB weight

– Pull Ups, Banded or Jumping OK

– OH Squat to OH Lunge