Whatever your fitness goal is in life, know that we at CrossFit 5000 welcome and cater for everyone, regardless of fitness level.

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November 2016

FRIDAY

CrossFit 5000 - CrossFitOverhead SquatEvery 3 minutes, for 18 minutes (6 sets): Overhead Squat x 3 repsMetcon (AMRAP - Rounds and Reps)10 IN 10Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches 30/20KG 10 Box Jump Overs...

WEDNESDAY

CrossFit 5000 - CrossFitGymnasticsEvery 2 minutes for 18 minutes Station 1- Muscle ups max rep in 45 seconds or low ring muscle up progressions Station 2 - Handstand walks or partner assist handstand walks in 45 seconds Station 3- L-Sits 45 seconds of accumulated timeMetcon (AMRAP - Reps)Burpee...

TUESDAY

CrossFit 5000 - CrossFitDeadliftSpend 15 minutes to build to a heavy 3 rep DeadliftMetcon (Time)In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlifts* 5 Chest-to-Bar Pull-Ups *Load with approximately 65% of today’s heavy triple...