Friday 24th February

CrossFit Fornix – CrossFit


Back Squat (5 x 5)


Tabata Hollow Rocks

20 seconds of work followed by 10 seconds of rest for 8 intervals


Metcon (No Measure)

Those competing in the OPEN – Complete the following

NOT to complete back squats or hollow rocks

1. Trigger hips & glutes

2. Stretch hips and glutes

3. Microband walking

4. 1 minute of bird dogs x 2

5. 1 minute one leg glute raises x 2

6. Pistol practice and progression

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