CrossFit Inventive – CrossFit

Warm-up

Foam Roller:

Quads 1 min each side

ITB’s 1 min each side

Glute/Hamstrings 1 min each side

Lower Back 1 min each side

Lower

Twisted Cross 30 e/s

Puppy Dog Pose 30 each Front/Side/Side

Wrist Stretch 30 Front Only

Upper

Glute Stretch 30 e/s

Banded Hamstring/Adductor/Lower Back

30 sec of each .

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Activation

2 Rounds

1 minute Machine

10 Single DB Thrusters Each side (Mod)

10 Hollow Rocks

1 Wall Walk

Metcon (3 Rounds for time)

On Every 10 minutes x 3 sets complete:

40/30 Cal Row/Bike

30 Hang Power Cleans 40/30kg

20 Overhead Plate Sit-ups 15/10kg

10 Hang Squat Clean Thrusters 40/30kg

5 Handstand Push ups
SUBS

Barbell:

– Reduce weight or use Tow Dumbbells

Overhead Plate Sit-ups:

– Reduce weight

– Abmat situps

Handstand Push ups:

– Use Raises

– Barbell Push Press

– Double DB Push press