Thursday 30th May

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

30sec Dead bug hold

6 Dead bugs

2 rounds (L (1) – R (2))

4 See-saw hinge

4 Single leg single arm DB deadlift – same leg same hand

2 rounds (L (1) – R (2))

4 Single leg single arm DB deadlift – opposite leg opposite hand

30sec Handstand hold weight shift bias to single side. Swap sides each round.

Weightlifting

A: Deadlift (3 x 5 @ 75%)

Metcon

B: Metcon (Time)

200m Sandbag run (20kg/15kg/15kg/10kg)

200m Medicine ball run (9kg/6kg/6kg/4kg)

200m Waiter walk (24kg/16kg/16kg/12kg)

200m Suitcase carry (22.5kg/15kg/15kg/10kg)
PROGRESSIONS

Reduce load

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