Workout of the Day

Workout of the Day 9th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)


1- Hip Flow

2- Wrist Flow

3- Inchworms, slow & controlled

4- Reverse Lunges


Metcon (AMRAP – Reps)

20min AMRAP

20 Hand Release Push Ups

30 Goblet Squats

40 Hand Release Push Ups

50 Dumbbell Lunges

60 Hand Release Push Ups

70 Single Arm Suitcase Deadlifts

Rx: 22.5/15kg

This time all you need is something heavy, preferably with a handle. Hold it to the chest for squats, on the shoulder for lunges, and down by one side for the deadlifts (like a suitcase).


Metcon (AMRAP – Reps)

3 Rounds

1min Side Plank, per side

Max Bicep Curls*

*use something that allows for 20-30 reps, maybe more if you’re a beast.