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