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