CrossFit Inventive – CrossFit
“ASSAULT IN PROGRESS”
Warm-up
Couch Stretch 60 sec each side
30 sec twisted cross each side
30 sec Lower back/Hipflexor each side
60 sec frog stretch
———-
Activation
2 Sets:
5 Light strict press each side
5 Light Goblet squats each side
5 HRPU
10 V-sits
Metcon (Time)
For Time:
30-20-10
Double Dumbbell Push Press
Air Squats
15-10-5
HSPU
Weighted Squats
Subs:
barbell Push Press then heavier barbell push press in part 2.
Single DB Push press in lots of 5 each side. Dumbbell Strict in part 2.
Weights squats can be with a sandbag, holding a weight plate or your dumbbell(s)
Metcon (Time)
Midline Finisher:
100 Elbow Knee Cycles
30 Sec plank hold
75 V-sits
30 sec plank
50 Crunches
30 sec plank
25 Hollow rocks
30 sec plank
*Aim to complete with minimal rest.
* All plank holds need to be a true 30 seconds each time.
