CrossFit Inventive – CrossFit
Warm-up
Couch 1:00
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30
Puppy Dog 0:30
Wrist 0:30 e/s
Calf 0:30 e/s
Calf Pumps x 30
Banded Ankle Mobility 1:00 e/s
——–
2 Laps Halo Crab Walks
20 Halo Glute Bridges
1:00 Skipping
Back Squat (Go Every 90 x 6 Sets)
4 Back Squats
2 Front Squats
Final Week Of This Block “Bring Back My Leg Strength”
Going E90 Sec x 6 Sets. Lets once again aim to go slightly heavier than last performance. If last weight was hard, repeat that weight.
* Same weight for all 6 sets.
* Recording as 4 Back Squats.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
9 Thrusters 35/25kg
35 Double-Unders
– CONDITIONING CATEGORY: Threshold
– THRUSTERS: Unbroken sets. Less than 30s.
– DOUBLE UNDERS: Less than 45s.
– GOAL: 7+ Rounds
– SCORE: Rounds + Reps
THRUSTERS
– Reduce Load
– Double Dumbbell Thrusters
35 DOUBLE UNDERS
– 55 Single Unders
