CrossFit Inventive – CrossFit
Warm-up
Upper Body
1. Twisted Cross 30 e/s
2. Puppy Dog Pose – 30 e/s
Lower Body
1. Pigeon Stretch – 1:00/side
2. Couch Stretch – 1:00/side
ACTIVATION
2 Rounds for Quality
30 Sec Machine
20m Single Dumbbell Overhead Carry Each Arm
20m Bear Crawl
10 Alternating Cossack Squats
Metcon (4 Rounds for time)
“Control-Alt-Delete”
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (22.5 / 15kg)
40 Air Squats
20/15 Calorie Bike Erg/Row
Stimulus
– Conditioning Category: Sprint
– Very light and manageable weight today – with each round unbroken.
– Aiming to complete rounds by the 3:30 mark, allowing *at least* 1:30 of rest before the next interval.
– Record score on the board as you go.
Modifications
ALTERNATING DUMBBELL SNATCHES
– Lighter DB Power Snatches
CALORIE BIKE
– 20/15 Calorie Row
– 15/12 Calorie Assault
– 15/12 Calorie Ski erg
Metcon (No Measure)
Body Armor
3 Giant Sets: (Super Set)
20 Dual Dumbbell Bulgarian Split Squats (10 Each Leg)
20 Halo Glute Bridges
90 rest