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/