CrossFit Inventive – CrossFit
Warm-up (No Measure)
Agility Ladder drills
3 x single run throughs
3 x both feet in box
3 x lateral runs each side
leg swings Forward/Lateral
5 inchworm 1 push up
1 lap how much is generic levitra spiderman lunge
20 scorpions front/back
lower back/hipflexor stretch
Glute stretch
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Strength:
o: Back Squat (Tempo: @32X2 (5 sets 3 reps @65% 1RM)
If you are to get optimal results from this Tempo squat you must stick the to tempo!!
3 second eccentric
2 second pause in bottom position
1 sec or x (explode up)
2 sec rest at top before next rep
Metcon (Time)
For time:
30-20-10
Pull-ups
50 x Double under after each round.
12 min cap
Metcon (No Measure)
Cool down:
Finish off session with
2 x 60 sec each leg of couch stretch
plus calf muscle stretch of any type. 60 sec each side
