CrossFit Inventive – CrossFit
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Warm-up
Double Carpark Run
Spiderman 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
Calf 0:30 e/s
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ACTIVATION
1:00 Plank Hold
15s Rest
1:00 Hollow Rocks
15s Rest
1:00 Glute Bridge Hold
15s Rest
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WARM-UP TO BOX STEP-UP WEIGHT.
NO DUMBBELLS TO BE PUT ON BOXES AT ANY TIME.
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Metcon (Time)
Partner WOD
2,000m Bike Erg
50 Single Dumbbell Box Step-ups
2,000m Bike Erg
40 Single Dumbbell Box Step-ups
2,000m Bike Erg
30 Single Dumbbell Box Step-ups
2,000m Bike Erg
20 Single Dumbbell Box Step-ups
2,000m Bike Erg
10 Single Dumbbell Box Step-ups
(40 min cap)
RX Dumbbell: 1 x 22.5/15kg
Share workload as evenly as possible.
Stand up to full extension on top of the box.
SUBS
2000M BIKE ERG
– 1,000m Row
– 1,000m Ski
DUMBBELL BOX STEP-UPS
– Reduce Load
– Body weight step -ups
– Alt Lunges with or without weight
