Tuesday 19th December

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 Turkish sit ups each side

B. 2 rounds

5 Explosive push up (on knees if required)

6 Straight arm band lat pull down

7 Banded tricep extensions (each arm)

8 Supine lying to explosive hip bridge

Weightlifting

A: Hang Power Clean (2 x 2 @ 85% 1 rep max )

B: Hang Power Clean (2 x 1 @ 85% 1 rep max )

Metcon

C: Metcon (3 Rounds for time)

5 bar muscle ups

4 body weight bench press

3 rope climbs

2 Turkish get ups (24kg/16kg)
PROGRESSIONS

BMU >> reduce reps,10 push ups + 10 hollow rock

BP>> if less than 85% then 2 x DB floor press

RC >> reduce reps, 6 strict pull ups

TGU >> reduce load

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