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Wednesday Jan 5

January 4, 2022

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.

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