Monday 15th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up

200m Run


HHBC (up)

Plank Walk (back)


3min AMRAP:

5x Up-Down Dogs + Pike Push-ups

5x V-Sits

5/5x Switch Lunges

A: Strict HSPU (4 x Max Reps – Rest 90s b/w sets)

B: Metcon (Time)

5 rounds for total time of:

5 x T2B

10 x Pull-Ups

15 x Push-Ups

20 x Box Jumps

25 x Sit Ups

30 x Air Squats

Rest 2 mins b/w rounds


2 rounds, 3 reps of each movement

Work up through scaling options to find working movement standard and pace

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