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