Friday 16th July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
10 Spidey Rotations (ea. side)

10 Up-Down Dogs + Shoulder Taps

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4min AMRAP:

8x Pike Shoulder Taps (feet on couch/coffee table/ottoman)

6x Goblet Squats

6/6x Shoulder Press

A: Metcon (No Measure)

5 x 10 Handstand Push Ups

or 5 x 30s HS Holds,

or 5 x 10m HS Walks

or 5 x 10 Chair Dips

B: Metcon (Time)

10 RFT of:

10 x Push-ups

10 x Thrusters

10 x Burpees

10 x Goblet Squats

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