Wednesday 27th December

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 2 rounds

20 second super front rack stretch

5 DB squat clean

Weightlifting

C: Front Squat (2 x 3 @ 95% 1 rep max )

D: Front Squat (3 x 2 @ 95% 1 rep max )

Metcon

E: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
15 min cut off

LB/KG conversion

62kg/43kg

PROGRESSIONS

CL >> reduce load

RD>> reduce reps, bar, box

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