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