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