Monday 29th January

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2mins Skipping

B. 2 rounds

10 PVC Passovers (Backwards and forwards = 1 rep)

10 PVC Around the worlds each direction

5 PVC OHS

C. PVC Snap to hollow

PVC Pull to ribs

Floor to glute bridge

Straight arm push backs

D. Necessary mobility during OHS

Weightlifting

A: Overhead Squat (15 minutes to find 3 rep max )

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 15 minutes

7 bar muscle ups

50 wall ball (9kg/6kg)

90 double under
PROGRESSIONS

BMU >> reduce reps, band, strict pull up

WB >> reduce load

DU >> reduce reps, skip

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