CrossFit Inventive – CrossFit
Warm-up (No Measure)
100m run (3rd drain)
5 inchworm 1 push-up
5 slow wall facing squats
10 hollow rocks
10 scorpions (facing floor)
Bench Press (4 sets 12 reps 90 sec rest)
(20 mins to get this done)
Find a weight that you can manage 4 sets of 12 reps at the same weight.
warm up with the bar and at 3-4 building sets prior to the 4 working sets. Record your working weight.
Metcon (No Measure)
On every 3 mins for 6 sets complete:
15 Wallball @9/6kg
15 Box jump overs @24/20 inch.
*Move as fast as possible to work for more rest each round.
*Focus on the BJO’s
*Nothing to measure but keep an eye the clock each sets and try and keep your times consistent while working at high intensity.