Friday 22nd December

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds

Round 1

75m Row

100m Jog

Round 2

100m Row

50m Sidestep – left foot lead

50m Sidestep – right foot lead

Round 3

75m Row

50m Backwards run

50m High knee pop

Round 4

100m Row

50m Jog

50m Sprint

B. 2 rounds

4 Plate arm circles backwards

4 Plate arm circles forwards

20 sec Handstand hold against wall

Weightlifting

A: Push Press (2 x 2 @ 85% 1 rep max )

B : Push Press (2 x 1 @ 85% 1 rep max )

Metcon

C: Metcon (Time)

1km assault

500m row

500m run

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