CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warm-up
30 sec spiderman lunge hold
30 sec glute stretch
20 sorpions front/back
30 sec lower back hip flexor
2 rounds:
5 DB strict press E/S
5 DB BOR E/S
10 hollow rocks
———————-
Strength:
Strict Press (4 sets 5 reps @85% week 1 90 sec rest )
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Add 2.5kg onto last weeks performance.
Metcon (Time)
For Time:
15 x Wallball@9/6kg
5 Clean & Split jerk @50/35kg
15 Wallball
4 C&J @60/40kg
15 Wallball
3 C&J @70/45
15 Wallball
2 C&J @80/50kg
15 Wallball
1 C&J @85/55kg
15 min cap