Friday 1st March

CrossFit Fornix – CrossFit


Warm-up (No Measure)

A. Mobility!!!


A: Gymnastics Circuit – 2 (AMRAP – Reps)

Spend 2 minute on each station and 30 seconds between stations

1. Ring dip negatives

3 second lower + 2 second hold minimum or move to a different option

if you cannot do a 10 second ring support minimum then do not use rings for negatives

– bar dip negatives

– box dip negatives

– push up negatives

2. Handstand hold

If can hold for 2 minutes can work on freestanding

– accumulate time in handstand hold

– kick up attempts

– wall walk + hold – last resort

3. Strict toes through rings

– smaller sets

– tuck + extend

– straight leg lift as high as possible

– hanging knee raise

4. Monkey around

– remain on the same bar

– hanging weight shift


B: Metcon (Calories)

5 rounds

30 seconds max cals

3 min rest

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