CrossFit Inventive – CrossFit
Warm-up
Twisted Cross 30 sec each side
Table Top stretch 30 sec each side
Spiderman Lunge Hold 30 Sec each side
Lower back/hipflexor 30 sec each side
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Activation
20/15 cal Machine
30 Calf pumps
10 HRPU
10 Hollow rocks
10 Air Squats
10 Frog Hops
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Bench Press (5 Reps On Every 90 Sec x 7 Sets)
Build over the course of the 7 sets. Record heaviest 5 reps. Feel free to work on the same weight or Increase when you feel.
Metcon (4 Rounds for time)
4 sets
On Every 5 mins x 4 Sets:
15 Burpee Box Jump Overs
30/24 Cal. Row/Bike/Ski Erg
15 Burpee Box Jump Overs
Box height = 24/20 inch
