Wednesday 20th December

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 minutes of skipping any style

B. 2 rounds

4 Lunges with upward T rotation, 10 sec hold at top (2 each side)

4 Lunges with sideways bend over high knee, 10 sec hold at top (2 each side)

4 Hip circles each side (forwards and backwards)

C. On a 5 count;

10 Banded prisioner squats

8 Banded back squats

Weightlifting

A: Back Squat (2 x 3 @ 85% 1 rep max)

B: Back Squat (2 x 2 @ 85% 1 rep max )

C: Behind the neck press (2 x 2 @ 85% 1 rep max )

snatch grip

D: Behind the neck press (2 x 1 % 85% 1 rep max )

snatch grip

Metcon

E: Metcon (AMRAP – Reps)

5 minutes max double unders

Every 50 reps complete 5 vups

Vups do not count for reps

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