CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
——-
ACTIVATION
3 Sets:
8 DB Strict Press e/s
8 Hand Release Push-up
20 Double-unders/30 Singles
Bench Press
15 Minutes to build to a heavy double.
Resting as needed between sets.
10 Reps empty barbell Bench press
Metcon (Time)
For Time:
150 Wallball 9/6kg
On The Minute (starting 0:00):
30 Double-unders
(Cap 15:00)
SUBS
WALLBALL
– Reduce Load
– Single Dumbbell Thrusters
DOUBLE-UNDERS
– 30 Sec Double-under Practice
– 45 Singles
