Thursday 8th July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
250m Row, or 200m Run

10x Squat Rotations (against wall if needed)

10x Stiff Arm Up-Down Dogs

TABATA:

Hang CL High Pulls

Hang CL (Power or Muscle)

Push Press or Push Jerk

Front Squats

—————————————

A: Hang Power Clean & Split Jerk (2 – 2 – 2 – 2)

Hang Power Clean & Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

250m Row (200m Run)

8 x Hang Power Clean & Push Jerk

C: Prowler Push (5 x 20m Light-Medium Weight – Max Speed!)

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