Thursday 1st February

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 3 rounds

5 KB strict press each arm

5 upright row

Weightlifting

A: Shoulder Press (15 minutes to find 3 rep max shoulder press )

Metcon

B: Metcon (Time)

21, 15, 9

Cal row

Thruster (61kg/43kg)

15 minute cut off
PROGRESSIONS

TH >> reduce load

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