CrossFit Inventive – CrossFit
Warm-up
Mobility
1 Min Machine
10 Leg Swings F/L
10 Scorpions F/B
30s Lower Back Hipflexor e.s
90s Frog
30s Lat on Upright e.s
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Activation
2 Laps Halo Crab Walks
10 Halo Air Squat
30s Hollow Hold
10 Kipping Knee raises
5 HRPU’s
—
Back Squat
Back Squat Volume Squats
4 Sets 10 Reps (2 minutes rest between sets)
Building over the 4 sets where possible.
Complete one set of empty barbell squats then build over the next 4 sets accumulating 50 Back squats with empty bar set included.
Record heaviest set of 10 reps.
Must do all 5 sets.
Metcon (Time)
L1
5 Rounds For Time:
21/18 Toes To Bar
15/10 Cal Bike Erg
9 Floor Press 22.5/15kgs
—
L2
5 Rounds For Time:
21/18 Knees as high as possible/GHD
15/10 Cal Bike Erg
9 Floor Press 15/10kgs
—
L3
5 Rounds For Time:
21 Abmat Sit-ups
15/10 Cal Bike Erg
Push-ups
