CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 0:30 e/s
Lower Back/Hipflexor 0:39 e/s
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
30 Halo Glute Bridges
10 Wall Squats
20 Dubz/40 Singles
Front Squat (4 Sets 5 Reps @75% of Last Weeks 3RM)
Go Every 2:00 x 4 Sets:
Complete 4 Sets of 5 Reps at the same weight for all sets.
If you did not complete last weeks 3RM go off feel and follow on from that weight in the coming weeks.
Metcon (Time)
For Time:
30 Double Dumbbell Thrusters 2 x 22.5/15
75/65 Calorie Bike Erg
150 Double-unders
*Estimated 7:00-15:00 workout.
SUBS
30 DB-THRUSTERS
– Reduce Load
– Reduce reps
75/65 CAL BIKE ERG
– 75/65 Cal Row
– 65/55 Cal Ski erg
– 60/50 Cal Assault bike
– 600m Run
150 DOUBLE-UNDERS
– 225 Single Skips
– 2:00 Double-under Practice
– 2:00 Ski erg
