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
