CrossFit Inventive – CrossFit
Warm-up
30s Shuttle Runs
30s Side Skips
15s High Knees
15s Butt Kicks
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Mobility
Couch 1:00 e.s
Frog 2:00
Ankle Mobility 30s e.s
Front Rack 30s
Wrist 30s
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ACTIVATION
5 Squats To Hamstring
20 Halo Glute Bridges
10 BB Wrist Rotaions
5 BB Front Squats
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Front Squat
Waves: Start first 4 reps around 70-75%
4-3-2
4-3-2
Establish your first 4 leaving room to build.
Your 3 rep weight in the first wave becomes your 4 rep weight in the second wave. Build again from there.
Rest as needed between sets.
Record last double.
Metcon 21 Min Cap (Time)
90 sec on – 90 sec off until you complete 5 Rounds:
20/15 Calorie Bike/Row/Ski Erg
20 Wallballs 9/6kg
* Take off where you left last set.
Score: Total Time.
Sub
WALLBALL
– Reduce Load
– Single DB Thrusters
– Air Squats