CrossFit Inventive – CrossFit
Warm-up
Foam Roller 5 Minutes
Twisted Cross 0:30
Puppy Dog Pose 1:00
Glute 1:00 e/s
Calf 0:30 e/s
30 Calf Pumps
——–
30 Banded Pull-aparts
10 Hand Release Push ups
2 Laps Walking Lunges
10 Box step-overs
35 Double-unders
Bench Press (15 minutes)
Build to a Heavy Single
Then….
Straight into 1 Max Reps Drop Set 20% off your 1RM.
Record heavy Single and drop set weight in comment box.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Burpee Box Step-Overs 24/20
35 Double-unders
Dumbbell Rx:
2 x 15/10kg
(Sub Kettlebells if Need Be)