CrossFit Inventive – CrossFit

Warm-up

Foam Roller:

Quads

ITB’s

Hamstring

Lower Back

—-

Twisted Cross 0:30 e/s

Puppy Dog Pose on Roller 0:30

Glute 0:30 e/s

Spiderman Lunge Hold (rotation) 0:30 e/s

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Activation

50 Banded Pull aparts

30 Halo Glute Bridges

20 Banded SLDL

Bench Press (10-10-10-10 )

Complete 1 x Empty Barbell set of 10 reps

Then Build up to a Heavy set of 10 Reps Over 4 More Sets of 10. Rest 90 seconds between each set.

Record heaviest set of 10.

If you find your weight early, repeat the same weight for the remaining sets.

Bench Press (10-10-10-10 )

Complete 1 x Empty Barbell set of 10 reps

Then Build up to a Heavy set of 10 Reps Over 4 More Sets of 10. Rest 90 seconds between each set.

Record heaviest set of 10.

If you find your weight early, repeat the same weight for the remaining sets.

Metcon (AMRAP – Rounds and Reps)

5 x 3 Minute AMRAP: (60 rest between sets)

3 Russian KBS 32/24kg

6 Push ups

9 Air Squats
Moving efficiently throughout each round.

Take off where you finished in the last round to score total rounds and reps over the 5 sets.

SUBS

– Lighter KBS

– HRPU

– Push ups from Knees.

– Alt Lunges