Tuesday 1st June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2min Cardio of choice (60-65%)

10x Inchworm walkouts + Push up

10x Deadbugs

4min AMRAP:

5x Up-Down Dogs

6/6 or 8x BOR

8x Pause Air Squats

A: Metcon (No Measure)

5 x 10 Handstand Push Ups

or 5 x 30s HS Holds,

or 5 x 10m HS Walks

or 5 x 10 Chair Dips

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

9 x Push-ups

15 x Odd Object Rows/Pull-Ups/Towel Rows

21 x Air Squats

C: L-Sit (5 x 15s Holds)

Aerobic Capacity

Metcon (5 Rounds for time)

AMBULATORY

5 sets of:

500m Moderate pace

500m Jog Pace

200m Fast pace

Rest 2 mins
The 200m interval is the main effort here and should be at faster than your best 1 mile pace. This will get hard to hold as the sets go on. Score is time for each 200m effort.

Total: 6000m

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