Tuesday 8th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
TABATA: Midline

1&5: Plank or Bird Dog

2&6: Side Plank (L)

3&7: Hollow Hold or Reverse Plank

4&8: Side Plank (R)

into:

4mins AMRAP

6/6x Pulse Switch Lunges

6x Pause Push Ups

6/6x SA Ring Rows or BOR

Metcon (Time)

“Barbs”

3 Rounds:

10 x Strict Pull-Ups (20x OO Rows)

20 x Pushups

30 x Sit-Ups

40 x Jumping Lunges

30 x Sit-Ups

20 x Pushups

10 x Strict Pull-Ups (20x OO Rows)

Rest exactly 3:00 between rounds

Aerobic Capacity

Metcon (No Measure)

IN & AROUND

1600m at easy/moderate pace

200m at 400m “PR” pace

1400m at easy/moderate pace

200m at 400m “PR” pace

1200m at easy/moderate pace

200m at 400m “PR” pace

1000m at easy/moderate pace

200m at 400m “PR” pace

Done.

Rest 100m walk b/w all reps

Total: 6000m

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