Monday 30th October

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 Rig facing banded tricep extensions

5 Arm plate circles each side

10 Bent over fly

10 Lateral raises

2 rounds

10 Band lat pull downs

10 Barbell curls

5 Snap to hollow

5 Snap to superman

Weightlifting

A: Push Press (EMOM 10 min – 2 push press @ 80% – 90% 1 rep max)

Metcon

B: Metcon (5 Rounds for time)

5 rounds each for time

15/10 cal assault

5 bar muscle ups
PROGRESSIONS

BMU >> reduce reps, 10 x strict pull up, band ONLY IF YOU CAN ACTUALLY DO THEM! NO, banded chest to bars will not be happening today sport.

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