CrossFit Inventive – CrossFit
Warm-up
20 Scorpions Front back
30 sec Lower back/Hip Flexor e/s
30 sec glute e/s
30 sec Twisted Cross e/s
30 sec Puppy Dog pose e/s
—————–
Activation
20 Banded SLDL
15 Russian KB Swings
10 Goblet reverse lunges
5 KB-Push press e/s
—–
Go through 5 reps of each movement with RX weights
Metcon (Time)
For Time:
60/50 Cal Row/Bike
20 Double KB-Russian Swings
20 Double KB-Thrusters
60/50 Cal Row/Bike
20 Double KB-Reverse Front Rack Lunges
20 Double KB-Push Press
60/50 Cal Row/Bike
RX Kettlebell= 2 x 16/12kg
SUBS
Reduce Kettlebell weight as needed.
Calories:
Row and Bike erg the same cals.
Assault bike and Ski erg:
50/40 cals
Metcon (No Measure)
“Accessories”
3 Sets:
25 Weighted Sit-ups
20 BarbellBent Over Rows
15 Banded Glute bridges (2 sec pause)
Find a dumbbell you can hold on your chest in two hands and perform 25 reps unbroken.
Barbell BOR should be light to moderate, making sure we can touch our sturnim/Rib cage area each rep.
Have a 2 sec Pause on each banded glute bridge with hips at full extension.
12 min cap
