CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
20 Scorpions F/B
Lower back/Hipflexor 30 e/s
Spiderman Lunge Hold 30 e/s
Front Rack 30 sec
Wrist 30 sec
Calf 30 e/s
30 calf Pumps
————
20 Halo Glute Bridges
20 Banded SLDL’s
5 Inchworm 1 push up
60 Sec Skipping of your choice
Deadlift (5 Sets 3 Reps 75-77.5%)
Week 3
Build up and complete 5 sets of 3 touch & Go Reps at the same weight. rest 90 sec between working sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
1 Power Clean 60/40
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Clean
30 Double Unders
Add 1 Power Clean Per Round
