CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Couch 1:00 e/s
Frog 2:00
Front Rack 0:30
Wrist 0:30
Calf 0:30 e/s
30 Calf Pumps
——-
4 LAPS HALO CRAB WALKS
10 BARBELL GOOD MORNINGS
10 WRIST ROTATIONS
5 FRONT SQUATS
Front Squat (In 15 Minutes )
Final Week:
Build up & complete 4 Sets 5 Reps at the same weight. Use previous weeks weights as a guide.
Metcon (Time)
21-15-9
Wallball
Box Jumps
200m Farmers Carry
21-15-9
Wallball
Box Jumps
200m Farmers Carry
21-15-9
Wallball
Box Jumps
Cap 22:00
Box: 24/20 Inch
Wallball: 9/6kg
Dumbbells: 22.5/15kg’s