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

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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