CrossFit Inventive – CrossFit

Warm-up

5 Minutes on Foam Roller:

ITB’s

Quads

Ham

strings

——

Cuch Stretch 1:00 e/s

Banded 3 Way Leg Mobility

Hamstring/Adductors/Lower back 0:30 of each

—–

Wrist stretch Front Only 0:30

Twisted Cross 0:30 e/s

—–

Activation:

30 calf Pumps

15 Banded RDL’s

15 Hollow Rocks/V-sits

10 Frog Hops

10 Alt Box Step ups

—–

BURPEE CYCLING BENCHMARK (Time)

For Time:, with a 6 minute Time Cap:

50 Burpee Box Jump Overs (24″/20″)

Metcon (AMRAP – Rounds and Reps)

15 minute amrap:

600/500m Row

9 Deadlifts

12 Single DB Box Step Overs

Barbell – 125/85kg

Dumbbell – 22.5/15kg

Box 24/20
MODS

600/500m Row

1200/1000m Bike

500/400m Ski Erg

Deadlifts:

– Reduce weight

Single DB Box Step Overs:

– Reduce weight

– Body weight step overs