Thursday 27th June

CrossFit Fornix – CrossFit

Warm-up

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…)

Weightlifting

A: Deadlift (3 x 5 @ 80%)

B: Thruster (10 minutes to find a 3 rep max. From the floor)

Metcon

C: 2k Row (Time)

Max Effort 2k Row

Gymnastics

D: Metcon (AMRAP – Reps)

Tabata strict handstand push ups
PROGRESSIONS

SHSPU >> reduce range, pike push-ups

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