CrossFit Inventive – CrossFit
Warm-up
Carpark run
Front Rack Stretch 30 sec
Twisted Cross 30 e/s
Wrist Front/Back 30 sec
Frog Stretch 1 min
Glute Stretch 30 sec
Samson Stretch 30 sec e/s
Activation
10 Leg swings Forward/lateral
2 Laps Halo Crab Walks
2 laps bear crawl
10 Wall squats
5 scap pulls
5 kipping swings
5 Strict pull-ups/Ring Rows
————
barbell
10 Wrist rotations
5 Front Squat
5 Back Squats
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Warm-up to Starting weight with:
2 Front Squat
4 Back Squats
in 3-4 building sets.
Front Squat (Stamina Squats )
On The Minute x 8 (4 Rounds of each)
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats
All sets @55% of 1RM Front Squats
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
10/7 Cal Machine
10 Thrusters
10 Pull-ups
RX Thruster: 40/30kg
Modifications
– All Machines are the same Calories
– Scale Thruster weight as needed.
– Double DB-Thrusters
– Banded Pull-ups
– Jumping Pull-ups
– Ring Rows
