CrossFit Inventive – CrossFit
Warm-up
– Couch 1:00 e/s
– Lower Back/Hipflexor 0:30 e/s
– Twisted Cross 0:30 e/s
– Calf 0:30 e/s
– 30 Calf Pumps
—-
4 Laps Halo Crab Walks
20 Halo Glute Bridges
10 Wall Squats (Arms Locked Out)
—
5-10 Empty Barbell Back Squats
—
Back Squat
4 Sets 4 Reps @75%
Rest 90s-2 minutes between working sets.
Build up and complete 4 sets of 4 reps @75% of your 1RM.
On The 3:00 x 7 Rounds: (Time)
300/200m Run
1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
* Score the slowest of the 7 Rounds.
SUBS
RUN
– 200M Is already a sub.
– 400m Bike
– 300/200m Ski
– 250/150m Sli
“CINDY”
– Sub Pull-ups for Ring Rows. Bands will slow you down in this workout.
– Push-ups from knees
– Lunges for squats.
