Friday 30th November

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger lower body

B. Trigger lats

C. 10 Air squats

10 Hi-hang muscle cleans

8 Front squats

8 Hang muscle cleans

6 Front squats

6 Clean pulls

4 Front squats

4 Tall drop squat cleans

Weightlifting

A: Clean Pull (4 x 4 )

B: Squat Clean (20 minutes to find 2 rep max )

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