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Friday January 21

January 20, 2022

FitLab – CrossFit 3000 – CrossFit

Base

A1: Bench Press (5 x 3 @30X1)

A2: RKC Plank (30s rest between sets)

Elbows and feet on ground. Pull elbows towards feet, and feet towards elbows.

B: Metcon (Time)

For time:

21, 15, 9 reps of:

Row (Calories)

Box Pushups

Russian KB Swings

Walking Lunges x 2 (42, 30, 18)

Peak

A1: Bench Press (5 x 3 @30X1)

A2: RKC Plank (30s rest between sets)

Elbows and feet on ground. Pull elbows towards feet, and feet towards elbows.

B: Metcon (Time)

For time:

21, 15, 9 reps of:

Row (Calories)

Ring Push-ups

Russian KB Swings

Goblet Walking Lunges x 2 (42, 30, 18)

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