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
