CrossFit Inventive – CrossFit
Warm-up
5 Minutes FoamRolloing
Frog 2:00
Lower Back/Hipflexor 30s e.s
Twisted Cross 30s e.so
3 Way Puppy Dog 30s each
Calf 30s e.s
30 Calf Pumps
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10 PVC Pass Throughs
10 PVC Pass Arounds e.w
10 PVC OHS
10 Boot Strappers (Squat To Hamstring)
30s Skipping
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Metcon (Time)
For Time:
100-80-60-40-20 Double-unders
50-40-30-20-10 Wallballs @ 9/6kg
25-20-15-10-5 Hang Power Snatch 35/25kg
Time Cap 30 Minutes
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Double-unders
– Reduce Reps
– 150-120-90-60-30 Singles
– 2:00-90s-1:00-40s-25s Machine
Wallballs @ 9/6kg
– Reduce Reps
– Reduce Load
– Reduce Height
– Single DB Thrusters
HangPower Snatch 35/25kg
– Reduce Reps
– Reduce Load
– Sub Dumbbell
– KBS’s
“Midline Finisher”
2 Rounds:
20 Hollow Rocks
20 V-Sits
20 Active Supermans
40 Elbow Knee Cycles
40 Ankle Taps
