Wednesday 21st July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s Skipping/Lateral Jumps/Tuck Jumps

into…

90s Weighted Wall Sit

10x Spidey Rotations

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Part B Primer:

3 rounds, increasing in pace:

15x DU/SU

8x V-sits/Sit-Ups

5x Burpees

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A: Metcon (Time)

Burden Runs

4 x 200m Weighted Runs

Rest 60s b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

100m Run / 30 x DU

20 x Sit Ups

10 x Over Object Burpees

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