Thursday 28th March

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 3 rounds

5 soccer kicks (each side)

5 push up +

5 wall facing squats

Metcon

A: Metcon (AMRAP – Reps)

EMOM for as long as possible

15 unbroken wall ball

(12kg/9kg/9kg/6kg)
PROGRESSIONS

reduce load

B: Metcon (Time)

60/45 cal assault

60 push ups

60 sumo-deadlift high pull

(35kg/25kg/25kg/20kg)
PROGRESSIONS

PU>>reduce range, kpu

SDHP>>reduce load

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