CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
20 Scorpions f/b
Lower back/hipflexor
Banded hamstring 1.00 e/s
Twisted Cross 30 e/s
Glutes stretch 30 e/s
Calf Pumps 30
————-
practice db snatch
and Burpee Box Jump Overs
Bench Press (4 Sets 6 Reps 90 sec rest)
Build up and complete 4 sets of 6 reps at the same weight for all 4 sets.
Aim to go heavier than last weeks 8 reps.
Metcon (Time)
For Time
100/80 Cal Row
80 Air Squats
60 Plate Twist 15/10kg
40 Burpee to Plate
20 Strict Pull ups
– Bike erg same cals
– assault bike/ Ski 85/65 cals
Banded strict pull ups
Ring rows