Workout of the Day

Workout of the Day 7th November

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


Warm-up (No Measure)

Warm Up Game (coaches choice)


Metcon (AMRAP – Rounds and Reps)

30min AMRAP

200m Run

50 Single Skips

25 Double unders

50 Walking Lunges

25 Burpees
Pick a smooth and steady pace, aim to go faster each round.


Metcon (No Measure)

Accumulate time in each position:

1min L-Sit

1min Arch Rock

1min Wall facing Handstand