Monday 8 Mar

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

4mins Glute Activtation:

60s Clam (each side)

60s Wall Sit

60s Max Reps Glute Bridges


Prisoner Walk (up)

Plank Walk (back)


4min Cindy (ish)

5x Tempo Ring Rows

5x Push-Ups

5/5x Curtsy Squats

A: 10mins Pistol practice

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

5 x Pull-Ups

5 x Ring Push-Ups or Ring Dips

10 x Alternating Pistols

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 mins of

5 x Strict HSPU

10 x Alternating Pistols

10 x Strict Pull-ups

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