Thursday 27th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Pre Class

Front Rack Mobility

* 30s Banded Tri PNF stretch

* 10x Wall Roll-Ups

Hip/Ankle Mobility

*10x Banded Spidey Rotations

* 10x Ankle Compressions

Double Monster Walk

————————————-

Warm Up

200m Run

Spidey Lunges (up)

LHBC (back)

into…

3min AMRAP:

3 Clean DL

3 Hang Clean High Pulls

3 Hang Muscle Cleans

3 Front Squats

A: Power Clean (3 – 3 – 3 – 2 – 2 – 2)

B: Metcon (Time)

50-40-30-20-10 Reps for time of:

Abmat Sit Ups

100m Run after each round

C: Metcon (No Measure)

4 x 20s Max Effort – Prowler, Sled or Bike

Rest 40s between efforts.

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