Workout of the Day 2nd October

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

Warm-up

Warm-up (No Measure)

Back Squat prep:

Hip & Ankle

Glute Activation

Weightlifting

Back Squat (5-3-3-1-1-3… (Find 3RM))

Example warm up sets for 100kg 3RM PR:

5 @ 50kg

3 @ 60kg

3 @ 70kg

1 @ 80kg

1 @ 90kg

3 @ 95kg

3 @ 100kg*

Metcon

Metcon (AMRAP – Reps)

1min Squat Clean

1min Push Press

2min Squat Clean

2min Push Press

3min Squat Clean

3min Push Press