Thursday 21st June

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger;

Pec

Lat

Hamstring

Forearm

Mash;

Trap

Tricep

Bicep

B. 5 rounds

5 Stiff leg deadlift

5 Hang muscle clean

5 Strict press

Metcon

Metcon (Time)

JT/DT

12 deadlifts (70kg/50kg)

9 hang power clean (70kg/50kg)

6 push jerk (70kg/50kg)

21 handstand push up

21 push up

21 ring dip

12 deadlifts (70kg/50kg)

9 hang power clean (70kg/50kg)

6 push jerk (70kg/50kg)

15 handstand push up

15 push up

15 ring dip

12 deadlifts (70kg/50kg)

9 hang power clean (70kg/50kg)

6 push jerk (70kg/50kg)

9 handstand push up

9 push up

9 ring dip
PROGRESSIONS

DL/HPC/PJ >> reduce load (1 bar only)

HSPU >> reduce range, DBP

PU >> reduce range, KPU

RD>> ring negative, box

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