Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Warm-up
Handstand Challenge (Day 17)
Spend 5 minutes practicing the drill for today.
Follow through days 1-19
Weightlifting
Back Squat (3RM)
15mins to find 3 Rep Max
Record scores on Wodify or in notebooks.
Metcon
Metcon (AMRAP – Rounds)
12min AMRAP
8 Burpees to plate
10 Plate Thrusters
12 Overhead Plate Lunges
200m Plate run
Rx: 20/15
Sc: 15/10
Dropping the plate from overhead will result in a no rep. If you can’t control it decrease the weight.