FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Weight)
EMOM 20 mins:
Min 1: 10 x Bench Press
Min 2: 30s Prowler Sprint
Min 3: 30s Front Support Hold
Min 4: 30s x Ring Rows
Accessory
B: Metcon (No Measure)
5 Rounds of:
10 Hollow Rocks
20s Side Plank
20s Side Plank
20s Superman hold
Peak
A: Metcon (Weight)
EMOM 20 mins: (5 rounds)
Min 1: 10 x Bench Press
Min 2: 30s Prowler Sprint
Min 3: 30s Ring Support Hold
Min 4: 30s Ring Rows (feet elevated)
Accessory
B: Metcon (No Measure)
5 Rounds of:
10 Hollow Rocks
20s Side Plank
20s Side Plank
20s Superman hold