Friday 28th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Pre-Class (optional)

10x Spidey Rotations

10x Up-Down Dogs

2rounds of:

5/5x Inverted or Tempo Press

5/5x Tempo Single Leg Glute Bridge

20s Hollow or Plank Hold


2mins Cardio of choice

(Run/Row/Ride, Mountain Climbers, Burpees, Double-Unders)

4min AMRAP of:

8x Tempo Goblet Squats (3-1-X-1)

6/6x Press (Push or Shoulder)

6x Pause Push Ups

A: Metcon (Time)

24-21-18-15-12-9-6-3 reps for time of:

Med-ball Cleans, KB/DB/OO Clean or Snatch


B: Metcon (No Measure)

Tabata Squat Hold v Bird-dog

Aerobic Capacity

Metcon (No Measure)


2 sets:

600m at moderate pace

300m recovery jog

600m at moderate pace

Rest 3 mins

3 x (100m sprint with 300m recovery job b/w reps)

Rest: 1 min

Total: 5400m
Workout details: Run 600m, jog 300m, run 600m, rest 3 mins, sprint 100m, jog 300m, sprint 100m, jog 300m, sprint 100m, jog 300m, rest 1 min. Then repeat from start.

Pacing – you pick your paces for moderate, recovery, sprint, but try and keep all distances the same speed.

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