CrossFit Inventive – CrossFit
Warm-up
Foam Roller
6 minutes (target sore tight spots)
MOBILITY
Banded Lower Body
Twisted Cross 0:30 e/s
Puppy Dog 0:30
—–
ACTIVATION
– 20 Banded Good Mornings
– 10 Hand Release Push-ups
– 20 Overhead Plate Sit-ups 5kg
– 20 Overhead Alt Plate Lunges 5kg
Deadlift (Deadstop Deadlifts)
– 5 Sets 3 Reps
– Score is Total Load.
– Athletes can build or use the same weights for the 5 sets.
– Rest as needed between working sets.
Metcon (Time)
7 Rounds:
10 Cal Row
7 Burpees Over Rower
10 Cal Row
*Rest 1:00 After Each Round.
* Score is total time.
SUBS
10 CAL ROW
– All Machines are the same Cals
BURPEE OVER ROWER
– Lateral Bar Burpee if your not on a rower
– Standard Burpees
– Frog Hops
