10th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s DU/SU practice

*3 Burpees every time you break*

Double Monster (up & back)

4mins of:

6x Pause Front Squats

8x Push Press

8x Banded or BB Goodmornings

A: Back Squat (5 x 3 with 31X1 Tempo)

31X1 squat contains a 3s descent, 1s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.

B: Metcon (AMRAP – Rounds and Reps)

‘Knuckle Ball’

Complete AMRAP in 15 mins of:

60 x Double-Unders

30 x Wallballs

15 x Deadlifts

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