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
