Workout of the Day

Workout of the Day 8th Feb

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


Warm-up (No Measure)

5 Hollow Rocks

10 Shoulder Taps

20sec Bridge Hold

Scaling the bridge:


Metcon (Time)

3 Rounds

5 Hang Power Cleans

7m Handstand Walk

Rest 60sec

*Choose a weight that is challenging.

Scaled: Bear Crawl 3x7m


Metcon (AMRAP – Reps)

In Pairs

13min AMRAP

Partner A: 200m Run

Partner B: Max Hang Power Cleans 60/40kg

Each set of Max H.P.Cleans is a single max rep set, e.g. if Partner B breaks (drops the bar) their set is over and must wait until completing another run before getting more reps.