Workout of the Day

Workout of the Day 8th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds:

10 Jumping Jacks

10 Arm Circles Forward

10 Arm Circles Backward

10 Down Ups


Metcon (AMRAP – Rounds and Reps)

UiN #2

12min AMRAP

80 Lateral Hops Over DB

60 Air Squats

40 DB Shoulder to Overhead

Rx: 22.5/15kg

If you don’t have a dumbbell, use something you can move from your shoulder to overhead safely. A kettlebell, milk jug, brick, or chair all work perfectly. Some more perfectly than others.


Metcon (No Measure)

4 Sets, for quality

10 V-Ups

10s Hollow Hold

10 V-Ups

20 Flutter Kicks

Rest 1min between sets