CrossFit Inventive – CrossFit
Warm-up
Spiderman 1:00 e.s
Pigeon 1:00 e.s
Lower Back/Hipflexor 30s e.s
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Activation
2 laps Halo Crab Walks
2 Laps Halo Monster Walks
10 Halo Air Squats
2 Laps Alt Walking Lunges
30 Calf Pumps
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12 Empty BB Reverse Lunges
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Back Rack Lunge
Every 2 Minutes x 5 Sets:
12 Alt Reverse Back Rack Lunges.
Build or stay at one challenging Load.
* Change to forward lunges if needed.
Metcon (Time)
L1
5 Rounds For Time:
100m Run
10 Lateral Bar Burpees
100m Run
10 Thrusters 35/25kgs
Do Not Dump Light Plates!!!
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L2
5 Rounds For Time:
100m Run
10 Lateral Bar Burpees
100m Run
10 Thrusters @20/15kgs
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L3
5 Rounds For Time:
100m Run
10 Lateral Bar Burpees
100m Run
10 Air Squats
