Workout of the Day

Workout of the Day 9th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

1:00 Plate Hops

:30 Single Skips

:30 Double Unders

Calf Stretch

Leg Swings


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200m Run

10 Double Unders

5 Sit Ups

Each round increase reps by 10 (double unders) and 5 (sit ups).


Metcon (Weight)

4 Sets

10 Dumbbell Bench Press

10 Strict Pull Ups