CrossFit Inventive – CrossFit

Warm-up

Twisted Cross 30 sec each side

Puppy Dog Pose 30 sec Front/Sides

Lower back Hipflexor 30 sec each side

Spiderman lunge hold 30 sec each side

Calf Stretch 30 sec each side

30 Calf pumps



2 Rounds

20 single skips

5 HRPU

20 Double unders/Singles if need be

8 Alt Reverse lunges

Floor Press (3 Sets 12 Reps 90 rest between working sets)

Buid up and complete 3 sets of 12 reps at the same weight. take 90 sec rest bwteween working sets only.

Aim to go heavier than last weeks 3 x 15 reps.

Metcon (4 Rounds for time)

On Every 5 Minutes x 4 sets

10 Alternating Single DB Reverse Lunges

25 Double Unders

10 DB Alternating Single Devils Press

25 Double Unders

10 Alternating Single DB Hang Clean & Jerk

25 Double Unders

RX Dumbbell Weight= 1 x 22.5/15kg
Move fast & efficiently through each movement working hard for more rest each set.

50 singles if you can not yet do double unders