CrossFit Inventive – CrossFit
Warm-up (No Measure)
Individual:
60 sec couch stretch each side
60 sec lower back stretch each side.
With a Partner complete 3 round each:
PA) 100m car park run with WB
PB) Hold static wall squat
followed by 50 x Alt shoulder taps.
Individual:
10 x tempo HRPU 3 SEC DOWN X-UP
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STRENGTH:
Dumbbell Flat Bench Press (3 sets 25 unbroken reps @22.5/15kg)
complete 3 sets of 25 reps. If you break in the set you must stop and do 5 burpees each as fast as possible and continue on until you complete your 25 reps.
Each break is 5 burpee penalty.
2 mins rest between sets.
Warm-up (No Measure)
15 minute amrap:
Row x 15/10 calories
Dumbell Alt Lunges x 10 reps
Assault bike x 10/7 calories
Farmers carry x 50m (25m up/back)
