CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Glute Stretch 1 minute each side

Puppy Dog Pose 1 minute

Wrist/Forearm Stretch 30 seconds

30 Calf Pumps

———

Activation

10 Banded Press each side

10 Hollow rocks

15 Air Squats

200m ROW/Ski/400m Bike erg

20 Halo Glute Bridges

———-

Barbell

10 wrist rotations

5 strict press

1 x Pause push press

1 push press

Push Press (5 Sets Go every 90 seconds)

1 Pausing Push Press (3 sec in dip)

1 Push Press

Build over to mod/heavy load.. Keep perfect form!

Metcon (Time)

7 Rounds For Time:

200m Row/400m Bike erg

7 Thrusters

7 Lateral Bar Burpees

RX Thruster =4 2.5/30kg

20 minute cap

Subs:

Ski: 200m/150m

Assault bike: 500/400m