Tuesday 29th November

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

5 one arm DB snatch

5 push up plus

5 one arm DB clean & jerk

20 sec front shoulder stretch

5 one arm DB row

5 lying pull overs from hollow

Metcon

Metcon (Time)

2 rounds of:

8 Power Snatch (60kg/40kg)

15 push ups

2 rounds of:

8 Clean & Jerk (60kg/40kg

15 Ring Dips

2 rounds of:

8 SDHP (60kg/40kg)

15 Knees to Elbows
PROGRESSIONS

PS >> reduce load

PU >> reduce range, kpu

C&J >> reduce load

RD >> bar dip, box dip

SDHP>> reduce load

K2E >> HKR, tuck

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