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