CrossFit Inventive – CrossFit
Warm-up
2:00 machine
Couch 1:00
Frog 2:00
Front Rack 0:30
Wrist 0:30
Calf 0:30 e/s
30 calf Pumps
———-
2 Laps Hola Crab Walks
2 Laps Monster Walls
20 Halo Glute Bridges
Back Squat + Front Squat
Week 1B
Set 1:
8 Back Squats
5 Front Squats
Set 2:
8 Back Squats
5 Front Squats
Set 3:
8 Back squats
5 Front Squats
We are looking to increase on Mondays back/Front squats.
Back Squat up by 2.5-5kg each set.
Front Squat Stays the same today.
*make sure to record each set in your comment box.
Record last back squat in the weight box.
Metcon (Time)
For Time:
12-11-10
Burpee Box Jump Over 24/20
Weighted Dumbbell Box Step Over 1 x 22.5/15kg
30/24 Cal Bike Erg
9-8-7
Burpee Box Jump Over 24/20
Weighted Dumbbell Box Step Over 1 x 22.5/15kg
30/24 Cal Bike Erg
6-5-4
Burpee Box Jump Over 24/20
Weighted Dumbbell Box Step Over 1 x 22.5/15kg
SUBS
– Scale Dumbbell weight as needed.
– Reduce Box Height if possible.
– Body weight Box Step overs
– Burpe baox step overs
CALORIES
– Row, same cals
– Ski & AD, 25/18 Cals
