CrossFit Inventive – CrossFit
Warm-up
30 nose bridges
15 internal external rotations
20 Pull-aparts
10 press each side
10 scap pulls
—–
2 sets:
8 x alt push-up plate pulls
8 x push-ups across plate
8 x KB SLDL
8 x Russian KBS
—-
Strength:
Bench Press ( 5 reps on every 90 sec x 5 sets)
Going on every 90 seconds. Increasing weight each set.
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings @32/24kg
Toes to Bar/K2E
* Every time you break perform 5 HRPU
Metcon
Midline:
Tabata 8 rounds 20/10
Plate twist @10/5kg
Plank hold