Thursday 22nd July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins cardio of choice

into…

10x Spidey Rotations (ea. side)

10x Ankle Compressions (ea. side)

—————————————–

3 rounds

8x Shoulder Press (or 6 on ea. arm)

6/6x Curtsey Squats

15s Hollow Hold

—————————————–

Part B Primer:

5-4-3

Box Jumps/Step Ups/Lunges

V-Sits

Push-Ups

A: Metcon (No Measure)

EMOM for 12 mins

Odd: 7 x HSPU

Even: 12 x Pistols

B: Metcon (Time)

10 – 1 reps for time of:

Box Jumps

V- Sit Ups

Push-Ups

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