Friday 23rd July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins cardio of choice

into…

10x Spidey Rotations

—————————————–

3 rounds, increasing in pace:

6x V-sits

6x Tuck Jumps/Jumping lunges

6x Ring Rows

30s Cardio

—————————————–

A: Metcon (AMRAP – Rounds and Reps)

“Crazy 8s”

Complete AMRAP in 8 mins of:

8 x V-Sit Ups

8 x Box Jumps

8 x Strict Pull-Ups/2 x Rows

200m Run/250m Row/50s Cardio

Rest 2 mins, then

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

8 x V-Sit Ups

8 x Box Jumps

8 x Strict Pull-Ups/2 x Rows

200m Run/250m Row/50s Cardio

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