CrossFit Inventive – CrossFit
Warm-up
200m Jog
10 Leg swings Forward/Lateral
5 Inchworms 1 Push-up
20 Scoprions Front/Back
30 Sec Lower back/Hipflexor e/s
30 Sec Glute stretch e/s
20 sec Calf stretch e/s
30 Calf Pumps
———–
Activation
P1
15/10 cal machine
P2
4 Lighter Double DB Devils Press
6 Thrusters
(Swap)
Bothe warm up with todays working Db weight.
4 reps of each movement
Metcon (Time)
Partners must run together, break up reps as required with one working, one resting.
Run 800m
70 Double DB Devils Press
Run 500m
70 Cal Machine
Run 300m
70 Double DB Thrusters
70 Cal Machine
RX Dumbbell = 15’5/10’s
Scale Dumbbells as Needed.
Don’t make excuses not to run
Walk fast:
500m
300m
200m
Injuries Only:
Same distance Row/Ski
Double the amount Bikes/