CrossFit Inventive – CrossFit
Warm-up
2:00 Easy on Machine
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
10 Slow Alt Cossacks
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30 F/S/S
3 Slow inchworm with 3 Push ups
Activation
20 On/10 Off: x 2 Sets (8 minute block)
Light DD Strict Press
Air Squats
Plank Hold
Mountain Climbers
*Strict Press, complete the whole 20 sec on One arm, the next round, use the other arm. Pick on your weaker side first if you have one.
Metcon (Time)
For Time:
50 Wallball 9/6
1000/800m Row
50 Alt Dumbbell Power Snatch 22.5/15kg
1000/800m Row
50 Alt Dumbbell Power Snatch 22.5/15kg
1000/800m Row
50 Wallballs 9/6kg
SUBS
– All Bikes 2000/1600m
– Ski Erg 800/650m
WALLBALL
– Reduce Weight
– Weight Squats
– Single Dumbbell Thrusters
POWER SNATCH
– Reduce DB Weight
– DB Power Clean
– KBS
