Announcements
Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash
CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Foam Roll Lats 1:00 e.s
Puppy Dog On Roller 1:00
Twisted Cross 30s e.s
Samson + Tricep 30s e.s
Wrist Standard & Forward Facing
—
ACTIVATION
20 ALT SINGLE LEG KB-RDLS
10 KBS
10 BANDED PULL APARTS
10 BANDED PRESS
30s HS-HOLD/WALL-WALK HOLD
—
Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Pause Strict Press :
Press normal speed, 3s hold at top on each rep.
3 Sets 5 Reps @same load
2 Sets 4 Reps @same load
* Super Set with:
8 Dual Dumbbell Push press each set. RX 2 x 22.5/15kgs
* Record 2 + 4
20 min cap (Time)
L1
5 Rounds For Time:
15 Kettlebell Swings @32/24kg
15 Handstand Push-ups
—
L2
5 Rounds For Time:
15 Kettlebell Swings @24/16kg
15 Handstand Push-ups/Raises/Pike HSPU/Box HSPU
—
L3
5 Rounds For Time:
15 Kettlebell Swings Choose Load
15 Push-ups
