CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 1:00 e/s
Glute 1:00 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog Pose
—————–
Plank Hold 1:00
20 Alt Shoulder Taps
10 Air Squats
5 Inchworm 1 Push-up
————-
10 Reps Empty Bar Bench
Build to Weight
Bench Press (5 Sets: 3 reps @80%)
Go every 90 seconds once established weight.
Working off last weeks 1RM
If you did not estabilsh a 1RM lift. Go off how you feel today. 3 rep range is strength. Pushing at least a moderate to heavy weight.
Metcon (Time)
For Time:
42-30-18
Wallballs 9/6kg
Hand release Push-ups
Calorie Row
(Cap 20:00)
SUBS
WALLBALL
– Reduce Weight
– Reduce Target Height
– Goblet Squats
HAND RELEASE SIT-UPS
– From Knees
– From Knees & Toes
42/30/18 CAL ROW
– 42/30/18 Cal Bike Erg
– 32/23/14 Cal Ski Erg
– 32/23/14 Cal Assault Bike
