CrossFit Inventive – CrossFit
Warm-up
Spiderman Lunge Hold 30 Seconds Each Side
Glute Stretch 30 Seconds Each Side
Calf stretch 30 Seconds Each Side
ACTIVATION
3 Rounds:
30 Seconds Plank
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
Then…
400m Run
Metcon (Time)
“Toe to Toe”
2 Rounds For Time:
800 Meter Run
60 Wallballs 9/6kg
400 Meter Run
40 Box Jumps 24″/20″ inch
200 Meter Run
20 Toes to Bar
SUBS
Run:
Double metres on Bike erg
The same metres on Row/Ski
Wallball:
Wallball Thrusters
Plate Ground to Overhead
Alternating Dumbbell Snatch
Single Dumbbell Thruster
Box Jumps:
Alternating Box Step-ups
Tuck Jumps
Squat Jumps
Toes To Bar:
V-up
V-sits
