CrossFit Inventive – CrossFit
Warm-up (No Measure)
Agility Ladder drills
3 x single run throughs
3 x both feet in box
3 x lateral runs each side
leg swings Forward/Lateral
5 inchworm 1 push up
1 lap spiderman lunge
20 scorpions front/back
lower back/hipflexor stretch
Glute stretch
red banded warm up.
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Strength:
Metcon (Weight)
4 sets:Unilateral work.
10 x KB Bent Over Rows (each side)
5 x strict T2B or knee raises
10 x strict KB press ( each side)
15 sec L-hang
60 sec rest between sets
*Choose own load for each movement. Make it hard but with good technique. Keep movements http://www.cialisgeneriquefr24.com/generique-viagra-cialis/ strict. Dumbbells can be uses as well.
Unilateral=single side.
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
9 x HSPU
12 x Box jump overs
Metcon (Weight)
50 OH plate situps @20/15kg
