Thursday 23rd February

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

trigger calf

B.

3 rounds

10 DB press

10 good mornings

10 calf raises

Metcon

A: Metcon (Distance)

4 x 400m run on a 2 minute timer

– Make note of you quickest and your slowest times
PROGRESSIONS

Distance

Accessory

B: Metcon (No Measure)

Accumulate the following

30 pike push ups (30″/24″)

400m waiter walk (24kg/16kg)
PROGRESSIONS

PPU >> Reduce box height, reduce range

WW >> reduce load

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