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.