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