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

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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