Saturday 30th March

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min each position (5mins)

Straddle

Supine twist left then right

Down dog

Seal / sphinx

B. 4 rounds (L (1) – R (2) – L (3) – R (4))

5 Half kneeling bottoms up KB strict press – if right knee is high, KB is in LEFT hand.

2 Turkish get ups

5 Single arm hang KB clean

2 Single arm KB OHS

Metcon

Metcon (Time)

For time in groups of 2 or 3*;

100 Sandbag get-ups

100 Sandbag cleans

100 Sandbag squats

100 Sandbag over shoulder

100 Sandbag shoulder press

100 Sandbag sit-ups

(20kg/15kg/15kg/10kg)

*One person only working at a time
PROGRESSIONS

Reduce load

Partition

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