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