Workout of the Day

Workout of the Day 9th Dec

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

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Warm-up (No Measure)

30s Plank

20 Bird Dogs w/ dowel

30s Plank

20 Glute Bridges


Deadlift (2×2 @ 100%)

The goal today is to hit 2 reps at your previous 1RM. Take your time warming up and make sure you position is perfect in every lift.


Metcon (Time)

Buy In: 50/40cal Bike or Row

then, 5 Rounds:

12 DB Deadlifts

9 DB Hang Power Cleans

6 Shoulder to Overhead

Rx: 22.5/15kg x2

Int: 15/10kg x2

Sc: 10/5kg x2