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