CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Lower Back-Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Puppy Dog 1:00
——-
ACTIVATION
30 Banded Pull-aparts
10 Scap Pulls
15 Air Squats
——–
Weighted Pull-ups (For Total Load)
5 Sets 4 Reps
SUBS
– As many as possible with weight.
– Body Weight.
– Banded
Metcon (Time)
10 Rounds For Time:
15/12 Calorie Row
15 Wallball 9/6kg
Rest 1:00 Between Sets.
Score: Total Time including Rest.
15/12 CAL ROW
– 15/12 Cal Bike
– 12/9 Cal Ski
– 200m Run
WALLBALL
– Reduce Load
– Single DB Thruster
– Air Squats
