Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
1min Hip Flow
1min Adductor Wall Stretch
1min Squat Hold
10 Barbell Back Squats with varying tempo
Back Squat (5 reps E3MO3M for 21mins)
The final session of our back squat bump, the aim today is to find a heavy 5 rep or 5 rep max and improve on last week’s 8RM.
Metcon (AMRAP – Rounds)
8 Dumbbell Cleans (2x 22.5/15)
Scale reps to allow you to finish the movements within the minute. You should be working for around 45-50sec with only a short break.