CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 mins
Couch stretch 1 minute each side
Lower back/Hipflexor 30 sec E/S
——————–
2 laps crab walks
2 laps Monster walks
20 Glut Bridges
10 Wall Squats
10 Scap Pulls
10 Kipping Knee raises
Weightlifting
5 Super Sets
3 Front Squats
6 Back Squats
Set 1 – 50%
Set 2- 52.5%
Set 3- 55%
Set 4- 60%
Set 5- 62.5%
All percentages based on 1RM Front Squat
GO ON EVEY 2 MINUTES
Front Squat (For percentage purposes only)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50 Wallball 9/6
40 Single Arm Alt DB Power Snatch 22.5/15
30/24 Cal Bike Erg
20 T2B
Bike Cals:
Assault bike Cals 21/16
Row/Ski the same
Toes to bar
knees to elbows
kipping knee raises
Abmat sit-ups
