CrossFit Inventive – CrossFit
Warm-up
2:00 machine
2:00 Frog
1:00 Couch
0:30 Ankle Mobilty
—–
Banded Shoulder Mobility
—–
ACTIVATION
2 Rounds:
10 Wall Squats
5 Down Dog Push-ups
0:30 Plank Hold
Back Squat (5 Sets 3 Reps)
Build up and complete 5 Sets of 3 Reps at the same weight.
Rest as needed between working sets.
Metcon (Time)
For Time:
150/135 Calorie Bike Erg
150 Wallball 9/6kg
*Partition in any order.
SUBS
150/135 CALORIE BIKE ERG
– all machines same cals
150 WALLBALL
– Reduce reps
– Reduce Load
– Weighted Squat
– Dumbbell Thrusters