CrossFit Inventive – CrossFit
Warm-up
Foam Roll 4 Minutes
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Mobility
Puppy Dog On roller 1:00
Twisted Cross 30s e.s
Wrist 30s e.s
Pigeon 30s e.s
Squat Hold Knees Out 1:00
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Metcon (No Measure)
EMOM 12: 4 sets.
1 – 10 Empty Barbell Good Morning Squats
2 – 20 Banded Tricep Extensions
3 – 10-12 Empty Barbell Bicep Curls
30 Minute Cap (Time)
Don’t Dump 5KG Plates!!
L1
6 Rounds For Time:
25 Wallballs @9/6kg
25 Lateral Bar Burpees
25 Push Press 30/20kgs
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L2
6 Rounds For Time:
25 Wallballs @6/4kgs
25 Lateral Bar Burpees/Step Over Bar
25 Push Press 20/15kgs
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L3
6 Rounds For Time:
25 Air Squats
20 Burpees/Frog Hops
25 Dumbbell Push Press (Choose Own Load)
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