Monday 23rd January

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

3 rounds

10 pass overs

10 reverse flys

b.

10 press

10 push press

10 push jerk

Weightlifting

A: Overhead Complex

20 minutes to build to a heavy complex

1 Push press

1 push jerk

1 split jerk
Must complete all 3 reps for the set to count

PROGRESSION

2 X push press + 2 x push jerk

Gymnastics

B: Tabata Hollow Rocks

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

1 leg, tuck

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