Tuesday 25th September

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband Warm up

B.

10 PVC pass overs

10 PVC around the world

10 sec PVC front rack stretch – each side

20 sec underhand hang

10 feet together squats

Weightlifting

A: Back Squat (3 X 10)

B: Shoulder Press (1 X 5)

C: Shoulder Press (2 X 3)

D: Shoulder Press (2 X 1)

Metcon

E: Metcon (AMRAP – Reps)

12 minute AMRAP:

8 bar muscle-ups

10 toes-to-bar

12 pistols
PROGRESSIONS

BMU >>reduce reps, band, pull ups

T2B>> reduce reps, hkr

PIS>> toe spot, box

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