Tuesday 21st November

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 200m run

1/2 lap inch worm

1/2 lap lunge + bend over high knee

B. 3 rounds

20 sec handstand hold

10 mountain climbers

20 sec bottom squat mobilisation

Weightlifting

A: Snatch (4 x 3 @ 80% 1 rep max)

B: Split Jerk (4 x 3 @ 80% 1 rep max )

Metcon

C: Metcon (Time)

9,7,5

Handstand push up

Box jump (30”/24”)

5, 7, 9

Overhead squat (42.5kg/30kg)

Box jump (30”/24”)
PROGRESSIONS

HSPU >> reduce range, DBP

BJ >> reduce height

OHS >> reduce load

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