FitLab – CrossFit 3000 – CrossFit
Base
A1: Bench Press (5 x 3 @30X1)
A2: RKC Plank (30s rest between sets)
Elbows and feet on ground. Pull elbows towards feet, and feet towards elbows.
B: Metcon (Time)
For time:
21, 15, 9 reps of:
Row (Calories)
Box Pushups
Russian KB Swings
Walking Lunges x 2 (42, 30, 18)
Peak
A1: Bench Press (5 x 3 @30X1)
A2: RKC Plank (30s rest between sets)
Elbows and feet on ground. Pull elbows towards feet, and feet towards elbows.
B: Metcon (Time)
For time:
21, 15, 9 reps of:
Row (Calories)
Ring Push-ups
Russian KB Swings
Goblet Walking Lunges x 2 (42, 30, 18)