Friday 4th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Cardio of choice

10x Spidey Rotations (ea. side)

10x Up-Down Dog Shoulder Taps

3mins KB/DB Flow:

5x Swing into Back-step Lunge & Press (L)

*repeat on right*

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

7 x Thrusters

7 x OO/DB/KB Alternating Power Snatches

7 x Burpees

B: Split Squats/Bulgarian Split Squats (5 x 5 Each Leg)

No Tempo this week, but stay controlled

and balanced. Add weight or raise feet.

Aerobic Capacity

Metcon (No Measure)


3 Sets of:

1000m at moderate pace

100m walk

200m at east pace

50m sprint

200m at easy pace

50m sprint

200m at easy pace

2 min rest

Total: 5400m
The 1000m intervals must have an aggressive pace. Approx 1 min slower than your best mile pace.

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