Workout of the Day

Workout of the Day 9th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Warm Up Game – Coaches Choice


Metcon (Weight)

Split Jerk

3 x 3: Strict Press in Split

3 x 3: Jerk Balance

5 x 2: Split Jerk
Footwork is key to mastering the split jerk. Be accurate, be fast.


Metcon (Time)

1,000m Run

50 DB Snatches

25 Burpee Over Box

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg