Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Warm-up (No Measure)
3 Rounds
10 Around the Worlds
10 Bird-Dogs, per side
30sec Goblet Squat
Weightlifting
Back Squat (10-8-6-4-2-6)
10 @ 40% of 1RM
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
6 @ 80%
Record weight used for final set.
Metcon
Metcon (3 Rounds for time)
3 Rounds, each for time:
20 Thrusters 40/30kg
10 Burpees
200m Run
*1min Rest*