Saturday 27th April

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds*

*Swap arms each round (L (1) – R (2)…)

5 Single arm DB Strict press

20sec Single arm DB overhead hold

5 Single arm DB Push press

B. 10 HKR

8 Straight leg raises

6 Ball ups

4 Turn throughs / T2B

Metcon

Metcon (Time)

7 rounds for time

7 Dumbbell push press (22.5/15/15/10kg)

7 Toes to bar

100m Suitcase carry (22.5/15/15/10kg)*

*Swap arms at the 50m mark
PROGRESSIONS

PP >> reduce load

TTB >> hkr

Carry >> reduce load

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