CrossFit Inventive – CrossFit
Warm-up
Foam Rolling 5:00
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog Pose 0:30 of each
—–
ACTIVATION
10 PVC PASS AROUNDS E/W
10 PVC PASS THROUGHS
10 PVC OHS
30 BANDED PULL-APARTS
Overhead Squat
Build Safely throughout the 10 minutes or stay light and focus on depth.
If you can’t overhead squat, SUB with Front Squat.
Metcon (Time)
For Time:
150 Wallball @9/6kg
Every 3 Minutes Starting at 0:00:
400/350m Row
CAP 21:00
SUBS
WALLBALL
– Reduce loading
400/350m Row
– 350/300m Ski
– 800/700m Bike erg
