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