Announcements
Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!
FITLAB – CrossFit 3000 – Gymnastics
ACTIVATION
A) 3×10 Lat Pull Down
*30s Scap retract hold after each set*
B) 3×8 Hollow Rocks
*30s Hollow hold after each set*
STRENGTH
A) 4×8 Single Arm Ring Row (each arm)
*30s Flex arm hold after each set*
B) 4×8 tempo Pull-Up negatives
(3secs to lower, control all the way to full extension)
MIDLINE
3 rounds for reps:
– Single arm plate hold (L)
– Single arm plate hold (R)
– Plated Hollow hold
– Side Plank (L)
– Side Plank (R)
-REST