CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
5 inchworm 1 push up
30 sec spiderman lunge hold E/S
30 sec Glute stetch E/S
20 scorpions front/back
30 sec lower back/hip flexor stretch E/S
30 sec calf stretch on back wall E/S
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3 rounds for quality of:
8 x KB thrusters @16/12kg (4 each side)
8 x Russian KBS @16/12kg
8 x Alt lunges @body weight
Use a lighter KB if need be.
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Metcon (Time)
5 Sets for time of:
400m run
30 x Wallball @9/6kg
25 x KBS @24/16kg
20 x Stationary Alt lunges
60 sec rest
*Lunges are body weight.
*Full ROM KBS if possible
* Make sure to take 60 sec rest after each set. These sets should be done with minimal breaks.
* Score for total time.
Metcon (No Measure)
COOL DOWN:
60 sec couch stretch each side
60 sec glute stretch each side
30 se lower back/hipflexor each side
Green banded shoulder stretches.
