CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Squat Hold 1:00
Ankle Mobility 30s e.s
Front Rack 30s
Wrist 30s
Calf 30s e.s
30 Calf Pumps
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ACTIVATION
2 Laps Crab Walks
2 Laps Monster Walks
—
20m Walking Lunges
10 Bottoms Up KB Press e.s
35 Dubz/50 Singles
–
Barbell
10 Wrist Rotations
6 Alt Front Rack Lunges
5 Front Squats
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Front Rack Lunge
From The Rack.
3 x 12 Alternating Front Rack Lunges @same Load.
* Make Sure to take a couple of step back from the rack.
* Rest 2 minutes Between Sets.
* Reverse Lunges if needed.
Metcon (Time)
Level 1:
2 Rounds For Time:
500/400m Row
150 Double-unders
15 Front Squats @85/50kgs
Rest 3minutes between the two rounds.
—
Level 2:
2 Rounds For Time:
500/400m Row
150 Double-unders/225 Singles
15 Front Squats @60/40kgs(Reduce if needed)
Rest 3 minutes between the two rounds.
—
Level 3:
2 Rounds For Time:
500/400m Row
225 Singles (Reduce if needed)
15 Dual DB Front Squats (choose own load)
Rest 3 minutes between the two rounds.
ROW SUBS
– 1,000m Bike
– 450/350m Ski