Tuesday 20th July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s skipping/lateral jumps/tuck jumps

into…

10x Spidey Rotations

10x Up-Down Dogs

—————————————–

10-8-6

Thrusters (build up to working weight, working on pace and breath control)

100m run or 30s cardio burst

*rest 30s between sets*

Metcon (Time)

For time:

21 x Thrusters

Run 200m

18 x Thrusters

Run 200m

15 x Thrusters

Run 200m

12 x Thrusters

Run 200m

9 x Thrusters

Run 200m
Thrusters can be DK/KB/Bar or Odd Object.

Scale by dropping the round of 21, or the round of 9 &12.

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