Monday 28th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m Run or 90s Cardio

10x Spidey Rotations

10x Up-Down Dogs

90s Banded Pulse Wall Sit


4min AMRAP of:

8x BB GoodMornings or DL

8x FR Lunges

8x Push Press


Part B Primer:

3 rounds, building to working weight:

6x DL

6x Box Jumps

A: Push Press (12 mins to find 3RM for the day)

B: Metcon (Time)

4 RFT of:

Run 200 meters

12 x Deadlifts

12 x Box Jumps

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