CrossFit Inventive – CrossFit
Warm-up
Hamstring Stretch 60 Sec
Couch Stretch: 1 Minutes Each Side
Puppy Dog Pose 1 Minute Hold
Calf Stretch 30 Sec Each Side
ACTIVATION
2 Rounds:
200m Run
:30 Seconds Push-up to Down Dog
:30 Seconds Russian Kettlebell Swings (Light Weight)
10 Scap Pulls or Scap Push-ups
Metcon (Time)
“The Green Mile”
For Time:
1 Mile Run/1.6kms
75 Chest to Bar Pull-ups
10 Squat Clean Thrusters
10 Squat Clean Thrusters
10 Squat Clean Thrusters
KILOS
First 10: 60/42.5
Middle 10: 75/52
Last 10: 92.5/65
RUN Subs:
2k Row or Ski Erg
4k Bike Erg
100/75 Calorie Assault
Metcon (Time)
“Home WOD Version”
“The Green Mile”
For Time:
1 Mile Run/1.6kms
75 Push-ups
50 ODD Object Squat Clean Thrusters
Subs:
*Dumbbell(s)
*Kettlebell
*Sandbag
*Empty or Light Barbel
RUN SUBS:
2k Row or Ski Erg
4k Bike Erg
100/75 Calorie Assault
