Workout of the Day

Workout of the Day 8th July

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1min each:

Glute Foam Roll

Quad Foam Roll

Childs Pose

3 Rounds

5 Muscle Snatches

5 Power Snatches

5 Overhead Squats

*w/ empty barbell


Back Squat (5-5-5-5-5+ @ 80%)

Perform all sets at 80% of your 1RM. The final set is for max reps.


Metcon (Time)

10 Rounds

4 Power Snatches

8 Burpee Over Bar

12 Air Squats

Rx: 60/40

Int: 50/35

Sc: 35/25