Thursday 28th December

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. trigger

lat/scap/pec

B. band distractions

Weightlifting

A: Push Jerk (3 x 2 @ 95% 1 rep max)

B: Push Jerk (3 x 1 @ 95% 2 rep max )

Metcon

E: Metcon (Time)

500m Run

50 air squats

F: Metcon (Time)

500m row

40 air squats

G: Metcon (Time)

1000m Assault bike

30 air squats

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