Monday 24th September

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

2 Crouching tiger hidden dragon each side

4 Tuck jumps

6 Hang muscle snatch

4 Push press

2 Front squat

Weightlifting

A: Front Squat (1 X 5)

B: Front Squat (2 X 3)

C: Front Squat (2 X 1)

Metcon

D: Metcon (Time)

For time:

1 round of:

30 Push Press (35kg/25kg)

20 Box Jumps (30″/24″)

2 rounds of:

25 Front Rack Lunges (35kg/25kg)

15 Box Jumps (30″/24″)

3 rounds of:

20 hang Power Snatch (35kg/25kg)

10 Box Jumps (30″/24″)
PROGRESSIONS

PP>>reduce load

BJ>>reduce height

RFL>>reduce load

HPS>reduce load

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