CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 Minute Each Side

Lower Back/Hipflexor 1 Minute Each Side

Twisted Cross 30 Sec Each Side

30 Slow Calf Pumps

WARM-UP

5 Rounds:

20 Plate Twist/Or weighted Object

10 Calorie Bike/Row/Ski OR 100m Jog

15 Dumbbell deadlifts

Metcon (Time)

“Spaceship”

5 Rounds For Time:

100m Odd-Object Carry

20 x 10m Shuttle Runs

30 Odd-Object Swings

*Odd Object Should be a Moderate to Heavy weight.
SUBS:

Single DB Farmer’s Carry

20 Single Step-Ups

200m Row

400m Bike Erg

25 Cal AB