Monday 1st April

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min Dragon each side

1min Puppy dog

4 Crouching tiger hidden dragon (L (1) – R (2)…)

B. 2 round

5 DB Strict press

5 Double DB KB swing

C. 2 rounds

5 Tempo front squat 33XX

5 Max reach wall jump

Weightlifting

A: Front Squat (3 x 5 @70% )

Metcon

B: Metcon (Time)

30 Wall ball (12kg/9kg/9kg/6kg)

40/30 cal Row

30 Box jumps (30″/24″)

30 Dumbbell push press (22.5kg/15kg/15kg/10kg)

*12 minute cap
PROGRESSIONS

WB >> reduce load

BJ >> reduce height

DPP >> reduce load

C: Metcon (Time)

50 Wall ball (9kg/6kg/6kg/4kg)

40/30cal Assault bike

30 Box jump overs (24″/20″)

20 Devils press (22.5kg/15kg/15kg/10kg)

*12 minute cap
PROGRESSIONS

WB >> reduce load

BJO >> reduce height

DP >> reduce load

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