CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Couch stretch 1 minute each side

Lower back/Hipflexor 30 sec E/S

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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