CrossFit Inventive – CrossFit

Warm-up (No Measure)

Double car park run

10 leg swings forward/lateral

3 rounds:

3 inchworm 1 push up

5 wall squsts

Stretch:

Glute stretch 30 E/S

Spiderman lunge hold

Prone peck/shoulder

20 scorpions front/back

30 sec lower back/hip flexor

3 x 5 glute raises E/S

40 calf pumps

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Strength:

Back Squat (3 Sets 3 Reps 2 min rest)

Complete 3-4 building sets and 3 working sets @2.5kg increase on last weeks performance.

2 mins rest only between the 3 working sets.

Metcon (Time)

For time:

120 Double unders

50 x Wallball Shots @9/6kg

120 Double unders

50 x Wallball Shots @9/6kg

10 min cap

RX+= 12/9KG WALLBALL

**Do not take RX plus if you cannot do double -unders.

*Finish session with Couch stretch 60 sec E/S

Calf stretch 60 sec E/S