Wednesday 7th July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
10x Up-Down Dogs (aka the “Catherine Zeta-Jones”)

10x Inchworm Push Ups

5min AMRAP of:

8x Kipping Swings

6x Strict Hanging Knee Raises

3x Lying-to-Standing

6x Strict Press

8x Air Squats

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 Mins of:

2 x Rope Climbs

8 x Strict HSPU

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

5 x Strict Pull-Ups

10 x Push-Ups

10 x Box Jumps

C: Front Squat (4 x 8 @ 70%)

Can be Subbed for Box Squat as an alternative

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