CrossFit Inventive – CrossFit
Warm-up
Foam Roll (6 Minutes)
Target:
– Quads
– Hamstrings
– ITB’s
– Adductors
Banded Lower Body
– Hamstring
– Adductors
– Lower Back
– Puppy Dog 1:00 On Roller
– Twisted Cross 0:30 e/s
ACTIVATION
– 20 Banded Good Mornings
– 20 Banded Pull-parts
– 20 Hollow Rocks
– 10 Scap Pulls
– 5 Kipping Knee Raises
——
Barbell:
10 Deadlifts
Build To WOD Weight
Metcon (Time)
5 Rounds For Time:
2,000/1800m Bike Erg
12 Deadlifts 85/60kg
21 Toes To Bar
SUBS
BIKE ERG
– 1,000/800M ROW
– 850/650 SKI ERG
DEADLIFTS
– Reduce Load
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– V-ups
– Overhead Plate Sit-up
– 30 Abmat Sit-ups
