CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
3 Way Puppy Dog Pose (front/side/side)
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Activation
20 Banded Glute Bridges
2 Laps Halo Crab Walks
20 Banded SLDL
30 Calf Pumps
Deadlift (5 Sets 3 Reps @75% of 1RM)
Build up & Complete 5 sets 3 1Reps at The same weight for all 5 set. Going up 2.5-5% on last week if possible. If not, stay at last weeks weight.
These are TNG Reps.
Metcon (Time)
5 Rounds For Time:
20 Alt DB-Power Snatch 22.5/15kg
200m Run
20 Wallball 9/6Kg
200m Run
* 200m Run:
Carpark + Half
SUBS
RUN
– 500m Bikes
– 200m Row/Ski
DB POWER SNATCH
– Reduce DB weight
WALLBALL
-Reduce wallball weight
– Weight Squat
– Air Squat
– Reverse Lunges
