CrossFit Inventive – CrossFit
Warm-up
Double carpark Run
10 Leg Swings F/L
30 Sec Calf e/s
30 Calf Pumps
30 Banded SLDL
20 Banded Pull-aparts
10 Pass Throughs
10 Press e/s
—————–
Activation
2 Rounds:
20 Alt Shoulder Taps
10 Air Squats
10 Body weight Split Squats E/S
5 Frog Hops
Metcon (Weight)
4 Sets For Quality
(Super Set)
10 Single Dumbbell Split Goblet Squat E/S
10 Double Dumbbell Front Rack Squats
90 rest between sets
* Choose own weight
Metcon (AMRAP – Rounds and Reps)
4 x 4:00 Minute AMRAP
3 Deadball To Shoulder @AHAP
6 Burpee Over Deadball
30m Deadball Carry @Stomach
Rest 1:00 Between Sets
* Each round picks up where the last one finishes.
* Score for total Rounds plus reps over the 5 sets.
SUBS
DEADBALL
– Choose own Deadball weight
BURPEE OVER DB
– Burpee Step Over
– Standard Burpee
– Frog Hops
– Step Back Burpees
