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
