CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2:00
Couch 1:00 e/s
Ankle Mobility 1:00 e/s
Banded Shoulder Mobility
Activation
2 Laps Halo Crab Walks
2 Laps Monster Walks
20 Halo Glute Bridges
2 Laps Walking Lunges
Back Squat (5 REP MAX TEST)
* Aiming to find a baseline which we will build on throughout this cycle.
Metcon (AMRAP – Rounds and Reps)
12 minute amrap
20m Single DB Overhead Walking Lunges (10m each arm)
25 Wallball
20m Single DB Overhead Walking Lunges (10m each arm)
10 Single Arm ALT Devils Press
RX:
Dumbbell = 1 x 22.5/15kg
Wallball = 9/6kg
We will count 1 x 10m walking lunges as 1 rep.
SUBS
WALKING LUNGES
– Rest DB on Shoulder or by your side
– DB Goblet lunges
– Body weight lunges
– 10 stationary reverse lunges
WALLBASLL
– Reduce weight
– Wallball Squat
DEVILS PRESS
– Reduce weight
– Dumbbell Burpee Deadlift
