Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up (No Measure)
“Stuck In The Mud: Squat Edition”
Same rules as stuck in the mud but this time when you are tagging assume a (good) squat position. You can be freed by having another person leap frog you.
Finish with 60sec in Olympic Wall Squat stretch
1+1/4: Back Squat (3-3-3-3-3-3)
6 Sets to build to max 1 and a Quarter Squat.
1 rep = Squat down, come up to parallel, go back down, stand up.
Metcon (AMRAP – Rounds)
1: 6-8 Burpee Over Plate
2: 8-12 Toes 2 Bar
3: 12-16 Overhead Plate Lunge 20/15kg