CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec E/S
Puppy dog pose 30 sec
Twisted Cross 30 sec E/S
laying Front rack Pose 30 sec
Wrist Stretch 30 sec front/back
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Activation:
60 sec slow row/bike/ski
10 alt box step-ups 20 inch
10 Plyo spiderman lunges
10 Air Squats
Then:
40 sec faster row/ski/bike
5 Lateral box step-ups each leg
5 Push-ups
5 moderate pace burpees
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Thruster (1 rep On The Min x 7: x )
Min 1: 50/37.5kg
Min 2: 60/42.5kg
Min 3: 70/47.5kg
Min 4: 70/47.5kg
Min 5: 70/47.5kg
Min 6: 60/42.5kg
Min 7: 50/37.5kg
Record the 3 reps weight mins 3-5.
“Long Haul” (Time)
2 Rounds For Time:
20 Push Press @50/37.5kg
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Cal Row/Ski
Dumbbell: 22.5/15kg
Box: 24/20 inch