Wednesday 23rd May

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds – 1 lap of each

Jog

High knees

Butt kicks

Grapevine – left

Grapevine – right

B. 2 rounds

5 BTN press

5 BTN push press

5 BTN push jerk

5 Snatch balance (catch high if needed)

Weightlifting

A: Snatch Balance (6 x 3 @ 65% – 75% of 1 rep max )

Metcon

B : Metcon (AMRAP – Reps)

5 rounds (20 minutes)

2 minutes to complete 300m sprint – max reps kettlebell swing (32kg/24kg)

2 minutes rest
PROGRESSIONS

RUN >> Reduce distance

KBS >> reduce load

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