CrossFit Inventive – CrossFit
Warm-up
Couch stretch x 60 sec each leg
Frog stretch x 2 mins
Twisted cross 30 sec each side
Puppy dog pose 60 sec
———-
3 sets:
3 inchworm 1 push-up
6 air squats
6 reverse stepping alt lunges
10 hollow rocks
———-
Back Squat (4 sets 5 reps 90 sec rest)
Build up and complete 4 sets of 5 reps at 75%.
Your percentages will increase each week. Rep range will decreace.
Metcon (AMRAP – Reps)
10 minute amrap:
10 DB Squats @22.5/15kg
10 alternating DB Snatch @22.5/15
1 Clean & Jerk @60/40kg
Increase Clean & Jerk by 1 rep each round.