CrossFit Inventive – CrossFit
Warm-up
– 2:00 Machine
– Couch 1:00 e/s
– Frog 2:00
– Lower Back/Hipflexor 0:30
– Glute 0:30 e/s
– Banded Ankle 0:45 e/s
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ACTIVATION
4 Laps Halo Crab Walks
20 Halo Glute Bridges
5 Inchworm 1 Push-ups
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5 Reps Empty Barbell Back Squat With 3s Iso Hold On Way Up.
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Back Squat (5 X 3)
Build up & complete 5 Sets 3 Reps @same weight with a 3s Isometric hold @parallel on the way back up.
Rest 90s -2 mins Between working sets only.
Have someone count your Iso hold to make it easier.
Metcon (AMRAP – Reps)
On The Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
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Minute 15: 15 Wallballs + Max Burpees
Wallball: 9/6kg
*Score: Total Burpee Reps
