Tuesday 31st October

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 minutes roller

B. 2 rounds

6 squats + t rotation

6 push up + t rotation

6 hip circles – each side

Gymnastics

A: Gymnastics Circuit – 4 (AMRAP – Reps)

Spend 2 minutes on each station and 1 minute between stations

1. Around the world

If you cannot travel ½ around the world in each direction with toes on the box maintaining 90 degrees at the hip then move to a different option

– ½ around the world

– Floor – feet on plate

2. False grip ring pull up (to sternum)

If you cannot get rings to sternum then move to a different option

– pull from choked up position

– jumping

– jumping from choked up position

3. Tempo Ring row 5:2:5

If you cannot maintain the temp for at least 3 reps then move to a different option

– increase angle between back and floor

4. Back extension hold (GHD)

less than 30 seconds at a time then move to a different option

– accumulate time holding

– superman

Weightlifting

B: Squat Clean (20 minutes to find 3 rep max squat clean )

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