CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark runs
2 laps high knee runs
2 laps butt flicks
4 laps side skips
10 leg swings F/L
5 inch worm 1 push up
On the spot:
Stretch:
60 sec E/S Hammy stretch
30 sec E/S spiderman lunge hold
30 sec E/S Lower back and hip flexor stretch
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Core:
4 sets continuous of:
15 sec Holow rock hold
15 sec superman hold
Bent Over Row (4 sets 10 reps Super set )
8 x DB Single arm strict press each side @AHAP
Keep correct form. No kipping in the bent over row. Slow and controlled movements.
Add Dumbbell weight into your comment box.
Metcon (Time)
For time:
50 DB Push Press (25 Each side) 22.5/15kg
40 Air squats
30 HRPU
20 Burpee
10 Pull ups/ring rows
20 Burpee
30 HRPU
40 Air squats
50 DB Push Press (25 Each side)
13 min cap
