CrossFit Inventive – CrossFit
Warm-up
Seated Pike Stretch 30 sec
Lower back/Hipflexore 30 sec Each Side
30 sec Samson Stretch Each side
20 sec calf Stretch Each side
20 red banded pass throughs
or 20 scap push-ups
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Activation:
20 Glute bridges
5 inchworm 1 push-up
30 calf pumps
10 forward/lateral leg swings each side
10 Hollow rocks
30 sec superman hold
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Metcon (Time)
For Time:
30-20-10
Cal Machine
Air Squats
1 minute rest between sets
10-20-30
Cal Machine
KB/DB Russian Swings
1 Min Rest between sets
OR:
” No Machine WOD”
Run
400m-300m-200m
30-20-10
Air Squats
1 minute rest between each set
200m-300m-400m
30-20-10
KB/DB Russian Swings
1 minute rest between sets
Russian KB or Dumbbell Swings=24/16kg/22.5/15 Dumbbell Swings
*Another option is to double all reps and make it a partner WOD, or Triple the reps and make it a Teams of 3 WOD.
