CrossFit Inventive – CrossFit

Warm-up

COUCH STRETCH 1 MIN E/S

LOWER BACK/HIPFLEXOR 30 E/S

TWISTED CROSS 30 SEC E/S

PUPPY DOG POSE 30 SEC

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ACTIVATION

20 RED BANDED PULL APARTS

10 RED BANDED PRESS E/S

5 HRPU

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10 REPS BARBELL BENCH WITH EMPTY BARBELL

Bench Press (5 reps on every 90 sec x 6 sets)

Build to a Heavy 5 Over 6 sets or stay at a weight you choose.

Record Heaviest set.

Metcon (Time)

Every 3:00 For 18:00 (6 Rounds)

– 15/10 Cal machine

– 15 PUSH-UPS

– 15 DOUBLE KB-PUSH PRESS 2 x 16/12kg
– AIM TO HIT CONSISTENT TIMES EACH ROUND.

SUBS

– ASSAULT BIKE 10/7CALS

– PUSH UPS FROM KNEES

– LIGHTER KB LOAD