CrossFit Inventive – CrossFit
Warm-up
COUCH 1:00
FROG 2:00
BODY WEIGHT ANKLE MOBILITY 1:00 E/S
FRONT RACK 0:30
TWISTED CROSS 0:30 E/S
CALF 0:30 E/S
30 CALF PUMPS
WRIST 0:30 E/S
——
ACTIVATION
4 LAPS HALO CRAB WALKS
20 HALO GLUTE BRIDGES
10 SCAP PULLS
2 BURPEE PULL-UPS
——-
BARBEL
5 FRONT SQUATS
Front Squat (5 Sets 3 Reps)
Build up & complete 5 sets 3 Reps at the same the same weight.
Rest as needed between sets.
Metcon (Time)
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats 70/47.5kg
20 Box Jumps (24/20)
(Cap 20:00)
SUBS
BURPEE PULL-UPS
– Reduce Reps
– Burpee To Target
– Pull-ups
– 10 Reps Of Each
FRONT SQUATS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
BOX JUMPS
– Reduce Height
– Reduce Reps
– Alt Box Step-ups
– 15/12 Cals on any machine.
