CrossFit Inventive – CrossFit
Warm-up
2:00 Minutes Machine
Ankle Mobility 0:30 e/s
Couch 0:30 e/s
Frog 2:00
—–
ACTIVATION
Halo Band:
4 Laps Crab Walks
20 Glute Bridges
10 Air Squats
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Back Squats 10 Reps with empty Barbell
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Back Squat (5 Sets 3 Reps For Total Load)
For Total Load
Build in sets of 2-3 reps until you are ready to hit your 5 working sets of 3 reps.
Metcon (Calories)
On The 2:00 x 10 Rounds:
15 Wallball 9/6kg
15 Abmat Sit-ups
Max Calorie Row
Score Total Calories
SUBS
WALLBALL
– Reduce Load
– DB Thrusters
ABMAT SIT-UPS
– Any other sit-up
ROW
– Max Calories on any other machine.
