CrossFit Inventive – CrossFit
Warm-up
Machine 2:00
Couch 1:00 e/s
Frog 2:00
Front Rack 0:30
Wrist 0:30
30 Calf Pumps
———-
4 Laps Halo Crab Walks
20 halo Glute Bridges
——–
Barbell From Rack
10 Wrist Rotations
10 Front Squats
Front Squat (3 Reps Go Every 2:00 x 7 Sets)
Our aim today is start re-building our Front Squat.
Build to a heavy 3 with good technique over 6 Sets.
If you over do it, the following weeks percentages will catch you out.
“Remember to make a hard 3 with good technique!
Metcon (Time)
“Death race”
5 Rounds For Time:
21/15 cal Bike Erg
10 Burpees
“Sprint Threshold”
– Bike: Less than: 1:30
– Burpees Less than 1:00
– Reset monitors each round!
– BURPEE: make sure to stand to full extension and finish with hands above your head OTHERWISE RX WILL BE TAKEN OPFF YOU!
SUBS:
BIKE ERG CALS
– Row, 21/15
– Assault, 15/12
– Ski, 17/12
BURPEES
– Frog Hops