Monday 5th July

FITLAB – CrossFit 3000 – CrossFit

Warm UP (No Measure)

Spidey Lunge

10x Deadbug

LHBC

Banded Hip Rotations & Compressions

Ankle Mobility

10-8-6

Tempo Banded Back Squats (3-1-X-1)

*increase in weight, working towards working %*

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Part B Warm Up

3min AMRAP of:

10x DU/SU

8x Sit Ups

4x Kipping Swings/Pull Ups/C2B

A: Back Squat (5 x 5 @ 90-95% of 5RM)

Complete 8 x Ring Rows b/w each set

**3 sec lower on each Ring Row**

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Min of:

30 x Double Unders

30 x Abmat Sit-Ups

10 x C2B Pull-Ups

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