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
———————————
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