CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 mins
Couch Stretch 60 seconds
Front Rack Stertch 30 Sec
Wrist stretch 30 sec Front/Back
30 Calf pumps
————–
Activation
Halo Band:
2 Laps Crab Walks
2 Laps Monsters Walks
20 Glute Bridges
10 Air Squats
Metcon (Weight)
On Every 90 Seconds x 7 Sets:
2 Front Squats + 4 Back Squats.
GO: 0:00-1:30-3:00-4:30-6:00-7:30-9:00
Start with 2 front squats from the rack. Re rack the bar immediately into 4 Back Squats.
Find a light to moderate starting weight and build where you can over the 7 sets or ream at a light to moderate weight and focus on Depth and form.
Metcon (4 Rounds for reps)
AMRAP 3 minutes, Resting 3 Minutes between each set:
200m Run, 15 LBB, Max FS
@40/30
200m Run, 12 LBB, Max FS
@50/35
200m Run, 9 LBB, Max FS
@60/40
200m Run, 6 LBB, Max FS
@70/45
LBB= Lateral Bar Burpess
FS= Front Squats
Score is Toatl Front Squats only each round.
