CrossFit Inventive – CrossFit
Warm-up
Banded Pec Stretch 1:00 e/s
Banded Tricep 1:00 e/s
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
Calf Stretch 0:20 e/s
30 calf Pumps
———–
Activation
10 Barbell Good Mornings
10 Stationary Split Squats e/s
10 Barbell BOR
1:00 Double unders/Singles
Bent Over Row (4 Sets 8 reps 90 sec rest )
Build up and complete 4 sets of 8 reps at the same weight for all 4 sets. Rest 90 seconds between each working set.
Metcon (Time)
6 Rounds For Time
20/15 Calories Row
10 Alt Singel-DB Hang Split Snatch
40 Double unders
RX – 1 x 22.5/15kg Dumbbell
SUBS
⁃ Bike Erg Same Calories
⁃ Ski & Assault Bike 15/10 Cals
⁃ Use lighter dumbbell
⁃ If you can’t go overhead, do alternating Power Cleans
⁃ Lateral Burpee step over dumbbell
