CrossFit Inventive – CrossFit
Warm-up
Foam Roll 6 Minutes:
Lats
Lower Back
Calves
Quads
—–
Puppy Dog Pose On Roller 1:00
Twisted Cross 0:30 e/s
Spiderman 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
—-
ACTIVATION
10 X 10M SHUTTLE RUNS
20 BANDED GOOD MORNINGS
10 PAUSING PUSH-UPS (2 SEC AT LOCKOUT)
—
Strict Press (“Test”)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build To Heavy Single
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
“WOD Test”
SUBS
400M RUN
– 400m Row
– 400/350m Ski Erg
– 1,000m Bike Erg
21 KETTLEBELL SWINGS
– Reduce Load
– Russian KBS
12 PULL-UPS
– Banded
– Ring Row’s
