Wednesday 25th October

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 plate arm circles (5 each side)

20 sec front shoulder stretch

B. Barbell warm up

5 slow first pull

5 slow first + second pull

5 hang snatch pull

5 hang power snatch

5 power snatch

Weightlifting

A: Power Snatch (20 minutes to find a 3 rep max power snatch )

Metcon

B : 30 Muscle-Ups (Time)

30 muscle-ups for time
RING MUSCLE UPS – 15 minute cap

PROGRESSIONS

30 pull ups + 30 dips

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