CrossFit Inventive – CrossFit
Warm-up
Standing Quad/Couch 1:00 e/s
Glute 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30 e/s
Twisted Cross 0:30 e/s
————–
ACTIVATION
P1. (USE LIGHT DB’S)
10 AIR SQUATS
5 DUAL DB PUSH PRESS
5 DUAL DB FRONT SQUATS
5 DUAL DB BURPEE CLUSTERS
(BURPEE SQUAT CLEAN THRUSTER)
P2. MACHINE MODERATE PACE
(SWAP)
Metcon (Time)
For Time:
20-18-16-14-12-10-8-6-4-2
Dual Dumbbell Burpee Clusters 2 x 22.5/15kg’s
500m Row
Share Workload as evenly as possible.
SUBS
DUMBBELL BURPEE SQUAT CLEAN THRUSTER
– Reduce Load
– Alternate with Single Dumbbell
– Burpee Clean & Jerk.
500M ROW
– 1000m Bike Erg
– 500m Ski Erg
