CrossFit 3000 South Melbourne – Gymnastics
Warm-up (No Measure)
Warm-up
A1) Banded Lat Pull-Down
2 x 8 (each side)
A2) Tempo BOR
2 x 8 (3s to lower)
B1) Pause Ring Rows
2 x 8 (2s at top)
B2) Lying Pass-throughs
2 x 12
C: 15mins of Muscle-up/Pull-up/C2B Practice
D: Metcon (AMRAP – Reps)
3 Rounds of:
1min: Strict Knee Raises
1min: Box Crunches
1min: Side Plank L
1min: Side Plank R
1min: Hollow Hold
1min: REST