Monday 24th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up

Row:

10 strokes @ 60%

5 rest strokes

10 strokes @ 70%

5 rest strokes

*continue up to 90%, then repeat from start*
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Pre-Class (optional)

Double Monster

2 rounds:

10x Tempo Banded Goblet Squats (3-1-0-1)

20s Plank hold

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Part B Primer:

Clean Drills

into:

3-2-1

Clean Complex, increasing to working weight

A: 5 x 45s Row Efforts (Calories)

Rest 90s between efforts. Score is total Calories

B: Metcon (Weight)

5 Rds of:

1 x Power Clean

1 x Hang Squat Clean

1 x Squat Clean

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

30 x Double-unders

10 x Front/Overhead squats

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