CrossFit Inventive – CrossFit
Warm-up
Lower Back/Hipflexor 30s e.s
Pigeon 1:00s e.s
Spiderman 1:00 e.s
Front Rack 30s
Wrist 30s
Banded Ankle Mobility 45s e.s
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ACTIVATION
2 Laps Halo Crab Walks
2 LapsHalo Monster Walks
5 Halo Air Squats 3s Hold In Bottom of Squat.
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1 Round of Temp Front Squat with empty barbell.
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Front Squat
EMOM 10:
1 Tempo @33X0
– 3s Down
– 3s Hold In Bottom Position
– X= Explode Up
– 0- Re Rack The Bar
Work at 85% of your 1RM
Same Load all the way through.
Time Cap 20:00 (Time)
Level 1:
For Time:
50 Wallball @9/6kg
30/25 Cal Bike Erg
50 Toes To Bar
30/25 Cal Bike Erg
50 Wallball @9/6kg
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Level 2
For Time:
50 Wallball @Choose Own Load
30/25 Cal Bike Erg
50 Knees as high as possible
30/25 Cal Bike Erg
50 Wallball
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Level 3:
50 Air Squats
30/25 Cal Bike Erg
60 Abmat Sit-ups
30/25 Cal machine
50 Air Squats
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Machine Subs:
30/25 CAL BIKE
– 30/25 Cal Row
– 27/20 Cal Ski