CrossFit Inventive – CrossFit

Warm-up

Couch 1:00 e/s

Frog 2:00

Front Rack 0:30 e/s

Twisted Cross 0:30 e/s

Wrist 0:30

Calf 0:20 e/s

30 Calf Pumps

——-

ACTIVATION

10 Wrist Rotations

50M Run

10 Good Mornings

50m Run

5 Squat Cleans

50m Run

5 Front Squats

———

– Build up to WOD weight.

– The first Rep can be a Squat Clean. Otherwise Power clean the bar to the front rack position, then shift your feet out into a front squat position, starting your reps.

Metcon (Time)

For Time:

1200m Run

15 Front Squats

800m Run

12 Front Squats

400m run

9 Front Squats

200m Run

6 Front Squats

100m Run

30 Lateral Bar Burpees

Cap 30:00

RX+: 80/60kg

RX: 70/50kg

SCALE: Weight that suites you. Should be at least Moderate to your ability.

Make sure to finish with a solid lower body stretch!
1200m Run: To Canteen.

800m Run: to the end of the wooden foot bridge.

400m: To the start of the wooden footbridge.

200m to the other side of the creek.

100m to the 5th drain in the carpark.

SUBS

1200m RUN: 1000m

1200m/1000m Row

2400m Bike erg M&F

1200/1000m Ski erg

Assault Bike: 2500/2400m