CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Couch 1:00 e/s
Glute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
2 Laps Halo Crab Walks
10 Halo Air Squats
10 Alt Box Step-ups
10 Scap Pulls
5 Kipping Knee Raises
—
10 Barbell Wrist Rotations
5 Front Squats
—
WOD Set-up
—
Metcon (3 Rounds for time)
[On The 0:00]
For Time:
45 Front Squats 60/40kg
On The Minute:
7 Bar Facing Burpees
[On The 10:00]
For Time:
1 Mile Run
[On The 20:00-30:00]
45 Burpee Box Jump Overs 24/20 inch
On The Minute:
7 Toes To Bar
—
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
– Burpees Over Dumbbell
1 MILE RUN
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
– 1,200m Air Run
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpee Box Step-Overs
– Bar-Facing Burpees
– Regular Burpees
TOES TO BAR
– Reduce Reps
– Knees To Chest
– GHDSU
– Sit-Ups
