CrossFit Inventive – CrossFit
Warm-up
5 minutes foam Rolling
Puppy Dog Pose on Roller 1:00
Twisted Cross 0:30 e/s
Glute 0:30 e/s
Couch 1:00 e/s
——-
2 Rounds:
20 Sec Hollow Hold
10 Alt Plank Shoulder taps
20 Sec Handstand Hold/Wall Walk Hold/Plank
Bench Press
Build to a heavy set of 10 Reps
Then….
1×10 @90% of Heavy 10
1×10 @80% of Heavy 10
This Heavy 10 is based on feel of the day.
Record Heavy 10 and percentage lifts in comment box.
Metcon (Time)
For Time:
18-15-12
Double Dumbbell Box Step-Overs
Hand Stand Push-ups
500/400m Row Between each Set
Dumbbells:22.5/15kg’s
Box: 24/20 inch
DOUBLE DUMBBELL STEP OVERS
– Reduce Load
– Reduce Height where possible
– Single Dumbbell
– Dumbbell Reverse Lunges
HANDSATND PUSH-UPS
– Box HSPU
– Dual DB Push Press
500/400m ROW
– 1,000/800m Row
– 500/400m Ski erg
