Thursday 11 Mar

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
4mins Glute Activation:

Monster Walk (up & back

60s Wall Sit

60s Max Reps Glute Bridges

3min AMRAP of:

5x Front Squats

5x Shoulder Press

5x V-Sits

Primer B:

3 rounds, 5 reps of each movement. Scale up, and increase weight over the 3 rounds to find working standard for WOD

A: Back Squat (3 – 3 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

50 x Over Bar Burpees

50 x Back Squats (from floor)

40 x Toes to Bar

40 x Hang Squat Cleans

30 x Handstand Push-Ups

30 x Thrusters

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