Workout of the Day

Workout of the Day 8th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2min Row/Bike/Ski

2 Rounds

10 Teacups per arm

30s Passive Hang

10 Cubans per arm

30s Wall Facing Handstand


Overhead Squat (5-5-5-5-5-5)

Build to 5RM from the ground, this can be Snatched or Cleaned and then transferred behind the neck, then taken overhead from behind the neck.


Metcon (Weight)

Every 3mins x 6 sets

20/15 cal Row/Bike

10 Sit ups

10* Barbell movement

Rds 1 & 4 – Thruster

Rds 2 & 5 – Overhead Squat

Rds 3 & 6 – Cluster
Choose a weight that you can maintain unbroken, fast reps but still challenging.