CrossFit Inventive – CrossFit

Warm-up

MOBILITY

Frog Stretch 3 Minutes

Couch Stretch: 1 Minutes Each Side

Glute Stretch 30 sec E/S

Lower Back/Hipflexor 30 sec E?S

ACTIVATION

2 Rounds

10 Cal Bike

10 Banded Glute Bridges

10 Box Step-ups

5 Strict Pull-ups/Ring Rows

Front Squat (Percentage work)

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 87.5%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 90%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 95%

Set 7 (On the 12:00): 12 Reps @ 67.5%

*Percentages based on 1RM Front Squat

Metcon (Time)

For Time:

3 Rounds:

30 Wallballs 9/6kg

30 Sumo Deadlift High Pulls

30 Box Jumps (24/20)

30 Push Press

30/20 Cal Row

1:00 Minute Rest

KILOS

35/25