Good Friday: 9am & 12.30pm WODs, 4pm Nutrition Seminar, 5pm Happy Hour!
Saturday: 8am, 9.10am WODs, 10.15am Mobility
Monday: 9am and 12.30pm
FITLAB – CrossFit 3000 – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 12 mins of:
4 x Dips
8 x Tuck Sit Ups around object
12 x Step Back Lunges (KB, DB, BB, OO)
B: Split Squats/Bulgarian Split Squats (5 x 5 Each Leg – Tempo 55×1)
Add weight or increase height of front/rear leg from last week.
55X1 squat contains a 5s descent, 5s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.