Tuesday 26th March

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1 min Banded hip openers each side (4mins)

Facing rig

Facing away from rig

B. 3 rounds

4 Burpee kick out

3 Explosive push ups (can be on knees)

2 Air squats

C. 3 rounds with an empty barbell

4 Hang muscle clean

3 Strict press

2 Front squat

Weightlifting

A: Bench Press (15 minutes to find 1 rep max)

Metcon

B: Metcon (AMRAP – Reps)

2 minutes to complete:

50 Squats followed by max burpees

Rest 1 minute

2 minutes to complete:

40 Squats followed by max hang power cleans (40kg/25kg/25kg/15kg)

Rest 1 minute

2 minutes to complete:

30 Squats followed by max push press’ (40kg/25kg/25kg/15kg)

Rest 1 minute

2 minutes to complete:

20 Squats followed by max thrusters (40kg/25kg/25kg/15kg)

Rest 1 minute

2 minutes to complete:

10 Squats followed by max sit ups
PROGRESSIONS

HPC + PP + TH >> reduce weight

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