Saturday 23rd December

CrossFit Fornix – CrossFit

12 Days of Christmas (Time)

1 clean and jerk (80kg/50kg)

2 100m run

3 chest 2 bar pull ups

4 kettlebell swings (32kg/24kg)

5 toes 2 bar

6 burpee over bar

7 pistols

8 deadlifts (80kg/50kg)

9 wall ball (9kg/6kg)

10 box jump (30”/24”)

11 handstand push up

12 front squat (80kg/50kg)
1 Bar 1 weight only

PROGRESSIONS

C&J >> reduce load

C2B >> pull up, 2x push up

KBS >> reduce load

T2B >> HKR

BOB >> kick.step out

PIS >> toe/calf spot, box

DL >> reduce load

WB >> reduce load

BJ >> reduce height

HSPU >> reduce range, BD press

FS >> reduce load

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