Instinct Fitness, CrossFit Thorndon – WODFIT
Warm-up
Lower body warm up…
Positions: Deadlift, Squat
Muscles groups: Quads, Hamstrings, Glutes, Lower Back
Weightlifting
Squat Clean Thruster (3 Rep Max)
20min to find 3RM
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
12 Deadlifts 45/70kg
24 Lateral Bar Hops
36 Air Squats
Rx+
8min AMRAP:
12 Deadlift 70/100kg
24 Lateral Bar Hops
36 Air Squats