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