Friday 11th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
400m run or 2mins cardio of chioce


10x Hip Circles

10x Weighted or Elevated Ankle Compressions

4min AMRAP of:

8/8x Curtsey of Split Squats (add weight/tempo as required)

8x Tuck Ups or Hollow-Rocks

10x Mountain Climbers

Pistol Practice:

EMOM 8-12 reps of progressions


E2MOM 8-12 reps of progression, superset with mobility or upper body push/pull or icomentric hold.

A: 10mins Pistol practice

B: Metcon (7 Rounds for time)

7 Rounds, starting on each 3:00

10 x Box Jumps

10 x V-Sit Ups

10 x Alternating Pistols

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