CrossFit Inventive – CrossFit
Warm-up
Twisted Cross 30s e.s
3 Way Puppy Dog 30s of each
Front Rack 30s
Lower Back/Hipflexor 30s e.s
Glute 30s e.s
Wrist 30s
—–
ACTIVATION
20s Active Hollow Hang
10s Rest
20s Squat Hold
10s Rest
20s Ski (Machine)
10sRest
With Your Team Of 3: (All Start Different Exercise)
Repeat For Two Rounds Through.
—
Teams Of Three WOD (Time)
For Time:
100 Strict Pull-ups
200 Calorie Ski Erg
300 Wallball @9/6kg
* while one team member is holding the KB-Front Rack, the other two team members can share workload as evenly as possible. You may rotate any time or wait until the team member holding the kettlebells can’t hold on anymore.
* Must compete the exercises in order.
* Double Kettlebell Front Rack Hold Throughout @24/16 Kg’s
* No Work Can Be Done Until Kettlebells are In The Front Rack Hold.
* As soon as they are put down, stop work emmediatly and rotate exercises until all work is complete.
SUBS
STRICT PULL-UPS
– Banded
– Ring Row x 2
– Push-ups
– DB Rows x 2
200 CAL SKI
– 250 Cal Row
– 250 Cal Bike
300 WALL BALL
– Reduce Load
– Single DB Squats
– Air Squats
DOUBLE KB FRONT RACK HOLD
– Should be heavy or challenging
