CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30
Wrist 0:30 F/B
Ankle Mobility 0:30 e/s
————–
2 Laps Crab Walks
20 Glute Bridges
10 Wall Squats
————
Barbell:
10 Wrist Rotations
10 Alt Single Leg RDL’s (Total)
5 Front Squats
5 Hang Power Cleans
Front Squat (Feel Of The Day Lifting)
Build To Heavy 5
Then:
1×5-10%
1×5-10%
(Estimated 10%)
Drop sets are Back to Back.
Record Heavy 5 and drop set weights in Comment Box.
Metcon (Time)
For Time:
60 Wallball 9/6kg
50 Calorie Rower
40 Strict Push-ups
20 Strict Pull-ups
SUBS
WALLBALL
– Reduce Load
– Single DB Thruster
– Air Squats
– Hug Wallball
CALORIE ROW
– BIKE Erg 50 Cal
– Ski Erg 42 Cals
STRICT PUSH-UPS
– From Knees
STRICT PULL-UPS
– Use Bands
– Ring Rows
