Monday 25th March

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

5 Single leg DB deadlift same leg same hand each side

10 DB Bent over row each side X53X

10 Single arm DB strict press each side

B. 2 rounds

5 Single leg glute raises on LEFT

on 5th rep complete

30sec Single leg glute bridge hold

5 Single leg glute raises on RIGHT

on 5th rep complete

30sec Single leg glute bridge hold

30sec Handstand hold

5 Pistol -ve’s each side

Weightlifting

A: Deadlift (15 minutes to find 1 rep max )

Metcon

B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
PROGRESSIONS

HSPU>>reduce range, pup, DBP

PIS>>toe spot, box

PU>>jumping

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