Monday 23rd October

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 200m run

B. 10 Lunges with upward T rotation (5 each side)

10 Single arm KB strict press (5 each side)

10 Lunges with sideways bend over high knee (5 each side)

10 Single arm KB swings (5 each side)

10 Hip circles (5 each side, each direction)

10 Spiderman push ups

10 Single arm KB overhead squats (5 each side)

Weightlifting

A: Overhead Squat (EMOM 10 min – 2 overhead squats @ 80% – 90% 1 rep )

Metcon

B: Pushing Helen (Time)

3 rounds

400m run

21 kettlebell swings (24kg/16kg)

12 push ups
PROGRESSIONS

KBS >> reduce load

PU >> reduce range, kpu

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