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

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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