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)
