FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Weight)
EMOM 12 mins (6 rounds)
Even minute: 8 x lying leg raises
Odd minute: 10 Box Dips
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Mins:
12/9 Cal Assault Bike or 9/6 Ski
20m Bear Crawl
12 Reverse Situps
20s Side Plank
20s Side Plank
Peak
A: Metcon (Weight)
EMOM 12: (6 Rounds)
Odd minute: 3 Strict T2B + 5 Kipping T2B (RX+ add 2 muscle ups after T2B)
Even minute: 3 Strict Ring Dips + 5 Kipping Ring Dips
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Mins:
15/10 Cal Assault Bike or 12/9 Ski
20m Bear Crawl (RX+ Handstand walk)
12 V Situps (RX+ Toes to rings)
30s Side Plank left
30s Side Plank right