CrossFit Inventive – CrossFit
Warm-up
Twisted Cross 30 e/s
Puppy Dog Pose 1:00
Glute stretch 1:00 e/s
Banded 3 way stretch (hamstring/Adductors/Lower Back
Calf Stretch on Upright 30 e/s
30 Calf Pumps
———–
Activation
2 rounds
10 m Overhead DB Carry each way
20m Bear crawl
30 Double Unders/50 singles
Bench Press (2 reps On every 90 sec x 7 Sets)
Build to a heavy Double over the 7 sets. Going together every 90 sec x 7 sets.
– Choose 1 weight if need be or increase your rep range to 5 reps (week 1) and keep your load light/Moderate.
Metcon (Time)
10 RFT:
10 Dual DB Hang Snatch
35 Double-Unders
RX= 2 x 15/10kg
SUBS
DB Hang Snatch:
– Lighter Dumbbells
– 20 Alt Single DB Hang Snatch
Skipping:
– 60 Singles each Set
– Scale singles further if need be.