CrossFit Inventive – CrossFit

Warm-up

20 scorpions front/back

Seated Pike stretch 60 sec

Glute stretch 30 sec E/S

Twisted Cross 30 sec E/S

Calf Stretch 30

30 Calf Pumps

Activation:

13/10 Cal Machine/200m Run

10 Russian KBS

10 Hollow rocks

20 second Superman hold

5 Box Step-Overs

13/10 Cal Machine/200m Run

Metcon (Time)

For Time:

Buy in:

300m Double Dumbbell Farmers Carry

Into:

50 Weighted Box Overs

50 Hollow Rocks

50 Russian Swings

50 Abmat Sit-ups

50 Box Jump-Overs

Buy out:

300m Double Dumbbell Farmers Carry

*Double Dumbbell @AHAP

*Weighted Box Step Over= 1 x Heavy Dumbbell/Kettlebell Or Odd Object

Box Height= 24/20 inch
Subs:

Double Kettlebell or heavy Odd Object Carry

Dumbbell or Kettlebell Russian swings.

Perform frog sit-up without abmat mat if you do not have one OR Sit-up and touch outside of your shoes if you do not have an Abmat.