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 .
——-
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
