Thursday 1st Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

10 rds of:

50m Sprint (Rx + = Uphill)

Rest the time it takes to walk back to start point + 5-10s

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of

10 x Burpees

30 x Double Unders/10 Cal Row

40m Farmers/Suitcase Carry

C: Metcon (No Measure)

12 Rounds of 20s each:

1. Hollow Hold/Plank Hold

2. Side Plank Left

3. Superperson Hold/Rock

4. Side Plank Right

Rest 10s b/w rounds

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