CrossFit Inventive – CrossFit
Warm-up
Double carpark Run
– Banded Lower Body
– 3 Way Puppy Dog Pose
– Calf 0:30 e/s
– 30 Calf Pumps
—
ACTIVATION
20 Banded Good Mornings
10 Air Squats
10 Alt Lunges
10 Kipping Swings
10 Barbell Good Mornings
3 Front Squats
3 Push Press
3 Thrusters
—
Daniel (Time)
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
SUBS
50 PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
400M RUN
– 400m Row
– 1000m Bike
– 400/350m Ski
THRUSTERS
– Reduce Load
– Sub Dumbbells
– 30 Air Squats/Lunges
