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