Tuesday 23rd March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s Skipping Practice

*last 30s DU or attempts*

10x Spidey Rotations

10x Stiff Armed Up-down Dogs

B) 4mins AMRAP

5 Push Ups

3 Lying to Standing

5 Jump Squats

5 V-Sits

C) 4min EMOM

4 Hips to Rings

6/6 Tempo Single Arm DL

A: 10mins Rope Climb or Muscle Up Practice

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Min of:

50 x Double Unders

10 x Dips

10 x Box Jump Overs

10 x V-Sit Ups

or: Metcon (Time)

AWOD – 5 RFT of:

7 x Ring Muscle Ups

20m Farmers Carry @ 32/24kg each hand

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