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.
