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