Announcements

Monday 23rd March – 6&7am classes only. From noon Monday we will be moving to an online Coaching Model. We will still be coaching movement and helping everyone stay fit and healthy – it will juts be delivered differently. More information to follow on how to join classes and our new class schedule.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

30 – 20 – 10 reps for time of:

Chair/Bench Dips (or Pull-ups if you have a bar)

Reverse Alternating Lunges

Directly into…
If you need a pull-up bar – mokeny bars at the park are a good option or the railing at a football ground can be used for rows.

B: Metcon (Time)

30 – 20 – 10 reps for time of:

Push Ups (or Bench Push-ups)

Box Jumps (Sub: Squat Jumps, or Bench/Chair Step ups)

Mountain Climbers (or Double-Unders x 2 if you have a rope)
if you are doing Box Jumps, please make sure the object you are jumping onto is stable (from personal experience).