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
