CrossFit Inventive – CrossFit
Warm-up
Foam Roller 5 Minutes
MOBILITY
– 1:00 Banded Upper
– 1:00 Glute E/S
– Banded Lower Body 0:30 each
– Calf 0:30 e/s
– 30 Calf Pumps
ACTIVATION
2 Rounds:
– 15 Banded Pull-aparts
– 15 Glute Bridges
– 10 Hollow Rocks
Back Squat (Build To One Set of Three Reps)
Build to a moderate to Heavy Safe Triple.
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Deadlifts 102.5/70kg
60 Double-unders
30 Wallball 9/6kgs
SUBS
DEADLIFTS
– Reduce load
DOUBLE-UNDERS
– Reduce Load
– 40 sec Practice
– 90 singles
WALLBALL
– Reduce Load
– Dumbbell Thruster
– Hold Wallball