CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Frog 2:00
Couch 1:00 e/s
Wrist 0:30 e/s
Table Top 0:30
Front Rack 0:30
Ankle Mobility 0:30 e/s
Calf 0:30 e/s
Calf Pumps x 30
——–
Barbell:
10 Wrist Rotations
10 Good Mornings
1 Round of Today FS EMOM
Front Squat (8 MIN EMOM x 3 Reps)
Adding 1 more rep tolast weeks Front squats.
Rep 1 – 2 Sec Pause in Bottom Position.
Rep 2 – 1 Sec pause In Bottom Position.
Rep 3 – @Normal Speed.
*Choose your own weight. Build each minute or when you feel. Stay at the same weight all the way through if you wish.
**MAKE SURE YOU CAN HOLD THE PAUSES.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
100 DOUBLE-UNDERS
75 AIR SQUATS
500/450M ROW
SUBS
DOUBLE-UNDERS
– 150 Singles
– 60 sec Dubz Practice
500/450m ROW
– 500m Run
– 450/400m Ski
– 1000/900m Bike (Any)
