CrossFit Inventive – CrossFit
Warm-up
Tabata Style
20s Shuttle Runs
10 Rest
20s Scap Push-ups
10 Rest
20s Squat Hold
10 Rest
20s HRPU
10 Rest
20s Shuttle Runs
10 Rest
20s Air Squats
10 Rest
20s Plank Hold
10 Rest
20s V-Sits
—
Mobility
Couch 1:00 e.s
Twisted Cross 30s e.s
Lower Back/Hipflexor e.s
Spiderman 30s e.s
Calf 30s e.s
30 Calf Pumps
—
10 Reps Empty BB Bench
… Build
—
Bench Press
(15-20 minutes)
Build up & complete 5 Sets 5 Reps @same Load
Rest as needed.
Sub Dumbbells Bench Press if needed.
Metcon (Time)
L1
Every 3 Minutes x 6 Sets:
25 Wallballs 9/6kg
50 Double-unders
—
L2
Every 3 Minutes x 6 Sets:
25 Wallballs 9/6kg-6/4kgs
50 Double-unders/100 Singles
—
L3
Every 3 Minutes x 6 Sets:
25 Air Squats
75 Single Skips