Thursday 1st March

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger

Scap/Lat/Pec

B. 2 rounds

10 straight arm band pull downs – standing

10 bent arm banded pull downs – sitting

20 sec overhead plate hold

Weightlifting

A: Push Jerk (15 minutes to find a 3 rep max )

Metcon

B: Metcon (4 Rounds for reps)

4 rounds each for max reps

Max calorie row – 15 row strokes

strict press (35kg/25kg)

rope climb (turn around 1 ft from the floor)
PROGRESSIONS

SP >> reduce load

RC >> strict pull up, band

Leave a reply

Your email address will not be published. Required fields are marked *