Monday 21st January

CrossFit Fornix – CrossFit


Warm-up (No Measure)

A. Trigger scap

Trigger lat

Trigger pec

Banded upper back mobility

B. Group 1

30sec Assault bike easy pace

30sec Active hang

30sec Assault bike moderate pace

30sec Beat swing

Group 2

30sec Handstand hold (wall walk hold)

30sec Beat swings with push back on back swing

30sec Handstand hold with weight shift side to side (wall walk hold)

30sec Lying to explosive glute bridge

Rotate once group has completed work


A: Metcon (Time)

10 Bar muscle ups

20 Handstand push ups

30 Toes 2 bar

Every break = 5 thrusters at the completion of the workout (20kg/15kg/15kg/10kg)

10 minute cap on 10 – 20 – 30 section.

5 minute cap on thruster penalty.

BMU >> band, 20 strict pull ups

HSPU >> reduce range, PPU, DBP

T2B >> stay on rig, HKR

B: Metcon (Time)

21, 15, 9 (15, 12, 9)

Assault bike cals

Pull ups

10 minute cap

PU >> jumping

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