CrossFit Inventive – CrossFit

Warm-up

Twisted Cross 30 e/s

Puppy Dog Pose 30 e/s

Lower back/hipflexor 30 e/s

Glute Stretch 30 e/s

Standing Quad Stretch 30 e/s

Calf Stretch on Upright 30 e/s

——-

Activation

10 Leg swings F/L

5 inchworm 1 push-up

30 Sec Static Squat Hold (knees out)

30 Calf Pumps

10 HRPU Slow down/fast up.

Bench Press (4 Reps-E 90 Seconds x 6 Sets)

Down 1 rep on last weeks performance.

Build to a Heavy set of 4 reps by increasing weight each set.

If you wish to stay light, choose a weight and stay the same weight across the 6 sets.

Record heaviest set of 4 reps

Metcon (Time)

For Time:

21-15-9-15-21

Gorilla Box Jump Overs 24 inch

Wallball 9/6kg
SUBS

Gorilla Box Jump Overs :

– Hands on Box and climb safely one leg at a time.

– Step Over box

Wallball:

Lighter Wallball