CrossFit Inventive – CrossFit

Warm-up

0:30 PVC Pass Throughs

0:30 PVC Pass arounds

1:00 Minute Banded Pec Stretch e/s

1:30 Minute Puppy Dog Pose (Front/Side/Side)

1:00 Minute Glute stretch e/s

0:30 Spiderman Lunge Hold e/s

—–

Activation

30 Red banded pull aparts

3 rounds:

5 Strict Push ups

10 KBS (light/Mod)

10 Air Squats

—–

10 reps empty bar Bench then Build to starting weight.

Bench Press (1 Rep On Every Minute x 8 sets)

Building to a heavy single over 8 reps. Aiming to beat last weeks double.

SUBS:

3 -5 reps at lighter weight every minute x 8.

Metcon (AMRAP – Rounds and Reps)

4 x 4 minute Amrap (1 minute rest after each round)

3 Double DB Hang Clean & Jerk 2 x 15/10kg

6 Strict Push ups

9 Wallball 9/6kg
*Scoring Total rounds and reps over the 4 sets.

– Carry on wher you ledft off on the previous round.

SUBS

– Scale DB weight as needed.

– Push ups from knees

– Lighter walball