CrossFit Fornix – CrossFit
Warm-up (No Measure)
A. 2 rounds Rowling
*Must stop pulling at 80m mark. Any rowing past this point = 10 burpee penalty to be completed immediately.
*If you land on 100m, an athlete of your choice to complete 10 burpees.
*Every meter over or under 100m = 2 burpee penalty to be completed immediately.
B. 4 rounds*
30sec Handstand hold (wall walk hold / bear crawl hold)
*5 See-saw hinge – alternating sides each round (round 1 = left, round 2 = right…)
A: Deadlift (3 x 5 @ 80%)
B: Thruster (10 minutes to find a 3 rep max. From the floor)
C: 2k Row (Time)
Max Effort 2k Row
D: Metcon (AMRAP – Reps)
Tabata strict handstand push ups
SHSPU >> reduce range, pike push-ups