CrossFit Inventive – CrossFit
Warm-up
Glute stretch 1 minute each side
Forward Fold 30 seconds
Spiderman Lunge hold 30 sec each side
Twisted Cross 30 sec each side
Puppy Dog Pose 30 sec each side
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Activation
20 Calf pumps
Carpark Run
20 Russian KBS
5 Inchworm 1 push up
20 KB squats
Floor Press (4 Sets 8 Reps)
Build up and complete 4 sets of 8 reps at the same weight.
Take 90 sec rest between woerking sets only.
Metcon (3 Rounds for time)
On the 10:00 x 3 Rounds:
400m Run
34/24 Cal Machine
100m Double KB Farmers Carry
25 Wallball 9/6kg
Kerttlebell Weight=2 x 24/16kg