CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 E/S
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Front Rack 0:30
Puppy Dog Pose 0:30
Calf 0:30 e/s
30 Calf Pumps
———-
Idividual WARM-UP:
20 Banded Pull-aparts
10 Pass Throughs
10 Press e/s
3 Rounds:
5 Scap Push-ups
5 Hand Release Push-ups
5 Air Squats
6 Alt Box Step-ups or 3 Box Jumps (Mix if you like)
Metcon (AMRAP – Rounds and Reps)
AMRAP 27:00:
600M Ski Erg
30 Box Jumps
400m Ski Erg
30 Barbell Floor Press 60/40kg
200m Erg
30 Wallball 9/6kg
SUBS
SKI ERG DISTANCE
Bike Erg, Double Each.
Row: Same Distance as Ski.
30 BOX JUMPS
– Reduce Height
– Alt Step-ups
BARBELL FLOOR PRESS
– Reduce Load
– Sub Dumbbells
– Bent Over Rows, Bar/Dumbbells.
WALLBALL
– Reduce Load
– Weight Squat
– Air Squats
