CrossFit Inventive – CrossFit
Warm-up
5:00 Foam Roller
2:00 Machine
Couch 1:00 e/s
Squat Hold 1:00
Front Rack 0:30
Wrist 0:30
Calf 0:20 e/s
30 Calf Pumps
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TABATA 20/10 X 12: (3 Sets of each/6 MINUTES)
Skipping of your choice
Wall Squat Hold
Hanging Knee Raise Hold
Plank Hold
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EMPTY BABELL:
10 WRIST ROTATIONS
5 FRONT SQUATS
3 PUSH PRESS
3 THRUSTERS
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5 BACK SQUATS
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Back Squat (5 Sets 2 Reps)
Build up & complete 5 sets 2 Reps at the same weight.
Rest 90 sec between sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
30 Double-unders
1 Thruster
30 Double-unders
2 Thruster
30 Double-unders
3 Thruster
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Add 1 Thruster Each Round.
Barbell: 42.5/30kg
DOUBLE-UNDERS
– Reduce Reps
– 45 Singles
– 30s On Any Machine
THRUSTERS
– Reduce Load
– Sub Dumbbells
– Single Dumbbell