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