CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 e/s
Frog Stretch 2 mins
Front rack stretch 30 sec
Puppy Dog Pose 30 sec
Wrist 30 sec front/back
—————–
Activation
4 laps banded Crab walks
10 Scap pulls
5 Kipping knee raises
5 Inchworm 1 push-up
Front Squat (EMOM: 2 x Front Squats EMOM: 4 Back Squats)
All Sets at 72.5% 0f your 1RM Front Squats
14 min emom: (7 SETS OF EACH)
min 1 – 2 Front squats
min 2 – 4 Back squats
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
18/15 Cal Bike erg
15 Wallball 9/6
12 Alt Dumbbell Snatch 22.5/15kg
9 Toes To Bar
Modifications
18/15 CALORIE BIKE ERG
– 13/10 Cal Assault
– 18/15 Cal Row
– 13/10 Cal Ski
– 200m Run
WALLBALLS
– Jump Squats
– Dumbbell Thrusters 11 / 7 kg
– 2x Reps Air Squats
DUMBBELL SNATCH
– Reduce weight
TOES TO BAR
– V-Ups
– GHD Sit-Ups
– Weighted Abmat Sit-Ups
