FitLab – CrossFit 3000 – CrossFit
Base
A: Reverse Lunges (4 x 8 each leg. )
A2: Bridge (20s hold between each set of lunges. )
Choose suitable bridge progression
Rest 90s before going back to lunges.
B1: Barbell Row (4 x 12)
supinated grip
B2: Hollow Hold (20s hold between sets of rows)
C: Metcon (5 Rounds for reps)
5 Rounds of:
Max Reps of Pushups
100m Jog between each set
score is total pushups each round.
Peak
A: Reverse Lunges (4 x 8 each leg. )
A2: Bridge (20s hold between each set of lunges. )
Choose suitable bridge progression
Rest 90s before going back to lunges.
B1: Barbell Row (4 x 12)
supinated grip.
B2: Hollow Hold (20s hold between sets of rows)
C: Metcon (5 Rounds for reps)
5 Rounds of:
Max Reps of Pushup to Renegade Row
100m Jog between each set
score is total pushup renegade rows each round.