Friday 29th March

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min each position each side

Calf stretch – on floor, knee out over toes, heel in contact with floor

Seated single leg forward fold

Dragon

B. 10 Torso twists (L + R = 1 rep)

10 Leg swings forwards + backwards each leg

10 Leg swings across body each leg

C. 1 lap of rig of each

Jog

Backwards jog

Skipping

Sidestep left foot lead

Sidestep right foot lead

Boots to glutes

High knee skips

Metcon

5k Run (Time)

Max Effort 5k Run
PROGRESSIONS

Reduce distance

Max distance in 25 minutes

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