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.
