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.