Thursday 21st March

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 Sandbag deadlift

8 Bent over sandbag row

6 Sandbag over shoulder

8 Sandbag strict press

10 Burpee over sandbag

B. 30sec Active hang

15sec rest

30sec Scap pull ups

15sec rest

30sec Chin over bar hold

Metcon

A: Metcon (Time)

50 Strict pull ups

50 Burpee box jump overs (24″/20″)
PROGRESSIONS

PU >> reduce reps, band

BBO >> reduce height

B: Metcon (AMRAP – Rounds)

AMRAP 7 minutes

50m Sandbag sprint

50m Overhead sandbag walk

10 Sandbag sit ups

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

Reducce load

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