CrossFit Inventive – CrossFit
Warm-up
Couch stretch 1 Minute
Glute Stretch 1 Minute
Green banded Ankle Stretch: 1 Minutes Each Side
Green Banded Shoulder Stretches
ACTIVATION
2 Sets:
:30 Second Bike
:30 Second Spiderman Hold
:30 Second Hollow Rock Hold
:30 Second Scap Pulls
Barbell Warmup
5 strict press reach out
5 push press
5 Push jerk
——–
Metcon (Time)
For Time (30 Minute Cap):
3 Rounds:
400m Run
15 Toes to Bar
15 S2O 42.5/30
15 S20 50/37.5
15 S20 60/42.5
3 Rounds:
400m Run
15 Lateral Bar Burpees
SUBS
TOES TO BAR
Reduce Reps :10
Feet as High as Possible
Knees to Elbows/Chest/Waist
Run:
30/21 Cal Bike
