Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Warm-up
Warm-up (No Measure)
10 J-Curls
10 Kang Squats
10 Power Cleans
Weightlifting
Power Clean (Touch & Go)
3 @ 60%
3 @ 70%
5 @ 75%
5 @ 80%
3×5 @ 85%
Based on last week’s 5RM. If you missed last week go by feel, you should not fail any reps.
Metcon
Metcon (Time)
25-20-15-10-5
Push Up
Air Squat
Handstand Walk (m)
Scale: Bear Crawl (x2)