Announcements
Friday 27th Sep – Public Holiday – 8 & 9am WODs only.
Saturday 28th Normal Timetable – CrossFit Total
FITLAB – CrossFit 3000 – Gymnastics
WARM UP & ACTIVATION
A) Banded Press 3×10
*hold 20s OH b/w sets*
B) Temp Isometric KB Press 3×12
C) Tuck-Up 3×8
*30s Hollow Hold b/w sets*
STRENGTH
Push Press 4×8 @ 60-65%
*Pause 1s at top*
**Complete 8-10 Tempo Dips after each set**
MUSCLE ENDURANCE
Complete 4 sets MAX Reps HSPU
(of any variation, aim for >8 per round)
*rest 2mins b/w sets*
SKILL
Handstand Walking
