Workout of the Day

Workout of the Day – Monday 4th July 2016

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


Handstand Challenge (Day 17)

Spend 5 minutes practicing the drill for today.

Follow through days 1-19


Back Squat (3RM)

15mins to find 3 Rep Max

Record scores on Wodify or in notebooks.


Metcon (AMRAP – Rounds)

12min AMRAP

8 Burpees to plate

10 Plate Thrusters

12 Overhead Plate Lunges

200m Plate run

Rx: 20/15

Sc: 15/10
Dropping the plate from overhead will result in a no rep. If you can’t control it decrease the weight.