FITLAB – CrossFit 3000 – CrossFit
A: The McGill Big 3 (No Measure)
1. Curl Up – 6 x 10s swap leg each set
2. Side Plank – 6 x 10s each side
3. Bird-Dog – 3 x 3 reps (10s hold) each side
https://www.youtube.com/watch?v=2_e4I-brfqs&t=4s
B: Metcon (No Measure)
EMOM for 20 mins:
Min 1: 20-30s Handstand Hold or 5-8 Strict HSPU
Min 2: 30s Bridge
Min 3: Frog or Crow Stand 20s
Min 4: Speed Skater Squats 5 each leg