CrossFit Inventive – CrossFit

Warm-up

Partner peck stretch x 60 sec each

30 red banded tricep ext each

30 red banded single arm lat pulls 15E/S

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Dumbbell Flat Bench Press (4 x 10 @AHAP + 1 ME DROP SET )

COMPLETE:

4 sets 10 reps @same weight, immediately after the 4th set, drop to a lighter weight Dumbbell for 1 max rep set.

Record DB weight for 4 x 10.

Record max reps in your comment box

Metcon (AMRAP – Rounds)

15 minute amrap Team Chipper: Relay style:

R1:

1 rope climb each

5 cal Assault bike

1 Wallball @9/6kg

Increase 1 rep per round on the wallball only until 15 mins is up.