CrossFit Inventive – CrossFit
Warm-up
POST FRIDAY STRETCH:
2 X 30 SEC MED BALL T-SPINE STRETCH 15 REST
30 SEC LOWERBACK/HIPFLEXOR E/S
30 SEC TWISTED CROSS E/S
30 SEC PUPPY DOG POSE
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ACTIVATION:
P1: 30 BANDED GLUTE BRIDGES
P2: 60 SEC ROW
(SWAP)
P1: 40 ALT SHOULDER TAPS
P2: 30 SEC PLANK
(SWAP)
P1: 30 SEC STATIC WALL SQUAT
P2: 30 SEC HOLLOW ROCK HOLD
( SWAP)
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Metcon (Time)
10 ROUNDS FOR TIME:
40 CAL ROW/SKI
20 GORILLA BOX JUMPS
10 BURPEE TO 6INCH TARGET
*SHARE WORKLOAD EVENLY THROUGHOUT THE ENTIRE WOD
