CrossFit Inventive – CrossFit

Warm-up

Roll Quads 1:00 e/s

Roll ITB’s 1:00 e/s

Roll 2:00 On any Body part

Frog Stretch 2:00

Couch 1:00 e/s

Lower back 0;30 e/s

Twisted Cross 0:30 e/s

1:00 Puppy Dog pose

Activation

2 laps halo Crab walks

20 halo Glute bridges

20 banded Pull aparts

10 Banded Press e/s

10 Scap Pulls

10 Kipping Knee raises

Metcon (Time)

“RENT”

3 Rounds For Time:

500/400m Row

40 Wallballs 9 / 6 kg

30 Alternating Dumbbell Power Snatches 22.5 / 15 kg

20 Toes to Bar

(30 min cap)