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
