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