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