CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 E/S
Pec Stretch on Upright 0:30 e/s
SPIDERMAN 1:00 E/S
LOWER BACK/HIPFLEXOR 0:30 E/S
30 Slow Calf Pumps
———–
40 BANDED PULLAPARTS
10 ALT BOX STEP UPS
10 BANDED PRESS E/S
Dumbbell Flat Bench Press (12-12-12 + Max Drop Set)
Go Every 2:00 Minutes
Up 2 reps this week.
Complete 3 sets of 12 Reps, straight after the last set of 12 Reps, decrease the Dumbbell Weight and complete 1 set of max reps. Record the Max reps & weight in your comment Box.
Metcon (Time)
10 Rounds:
200M Row
10-1 Double-Dumbbell Box Step-ups
Dumbbells: 2 x 22.5/15kg
Box 24/20 Inch
20:00 Cap
200M ROW
– 400m Bikes
– 150m Ski
– 150m Run
DOUBLE DUMBBELLS BOX STEP-UPS
– Reduce Box Height
– Reduce Weight
– Body weight step-ups
