CrossFit Inventive – CrossFit


“They shall grow not old, as we that are left grow old; Age shall not weary them, nor the years condemn. At the going down of the sun and in the morning We will remember them.”

Warm-up

Spiderman Lunge Hold

Glute Stretch

Lower Back and Hip Flexor Stretch

Calf Stretch

Activation:

2 sets

100m run

5 inch worms 1 push up

5 KBS

5 Front Rack Squats

Metcon (Time)

“GALLAGHER & McDONALD”

2 Rounds for Time:

200 meter Run

16 Kettlebell Swings (24/16kg)

16 Pull-Ups

16 Front Squats (50/35kg)

200 meter Run

14 Kettlebell Swings

14 Pull-Ups

14 Front Squats

200 meter Run

12 Kettlebell Swings

12 Pull-Ups

12 Front Squats
Subs:

Pull-ups:

Ring rows

Dumbbell Bent over row

Barbell Bent over row

Odd Object Bent Over Rows

Front Squat:

Dumbbell/Barbell/Kettlebell Squats

Kettlebell swings:

Dumbbell/Odd Object Swings