Wednesday 19th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Buddy Up!

Person A) Row

Person B) 2 Rounds of:

1 Wall Walk

8 Scap retracts

8 Kipping Swings

8 Ring Rows

8 Goblet Squats

Primer part B:

3 rounds, increasing Clean weight:

3 Squat Cleans

3 HSPU/Ring Dips

3 Wall Balls

A: Metcon (No Measure)

10min EMOM – Upper Body Pull

Choose between:

1-3 Rope Climbs

3-5 Muscle ups

5-8 C2B (strict or kipping)

6-10 Pull ups (strict or kipping)

10-12 Ring Rows

B: Metcon (Time)

3RFT of

10 x Squat Cleans

10 x Handstand Push-Ups/Ring Dips

10/8 Cals on Bike/Row

10 x Wall Ball Shots

10 x Pull-Ups/Ring Rows

(RX+ = 15 reps of each (15/12 Cals))

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