CrossFit Inventive – CrossFit

Warm-up

30 red banded pull aparts

10 ring rows

10 HRPU@slow down/fast up

40 calf pumps

Then rounds:

30 sec plank hold

30 rest

30 sec hollow rock hold

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STRENGTH:

Bench Press (12-10-8-6-4-2)

Build up until you find a heavy 12 reps, then make increases in weight for reps 10 through to 2. rest as needed between sets.

Record heavy double.

Metcon (No Measure)

ON EVERY 2 MINUTES x 8 sets (16 mins)

Alternate between & complete in the same 2 minutes:

1) 50 Double-unders + 10 fast Burpees

2) 10 fast push-ups + 15 air squats + 20 Double unders