Thursday 21st December

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

6 soccer kicks

6 scorpion kicks

6 one arm DB HPS

B. 2 rounds

5 push up + with 5 sec hold at top

5 barbell HPS with 5 sec wait in receiving position

Weightlifting

A: Hang Power Snatch (2 x 2 @ 85% 1 rep max )

B: Hang Power Snatch (2 x 1 @ 85% 1 rep max )

Metcon

A: Metcon (Time)

50 push ups

Each break perform 5 toes 2 bar

15 min cut off
PROGRESSIONS

PU >> reduce range, kpu

T2B >> HKR

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