Wednesday 1st August

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 3 rounds

5 feet together squats

1 pistol negative – each side

5 one arm push jerk – each side

5 one arm hang squat clean – each side

Weightlifting

A: Back Squat (3 x 3 @ 85% of 1 rep max)

Metcon

B: Metcon (Time)

10 rounds

10 push jerk (35kg/25kg)

8 pistols

6 hang squat clean (35kg/25kg)

4 handstand push ups

2 strict ring dips

25 min cap
PROGRESSIONS

PJ>> reduce load

PIS>> box, toe spot

HSC>> reduce load

HSPU>>reduce range (1.5 ab mat max), DBP

RD>> bar, box/ring ,box

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