CrossFit Inventive – CrossFit
WARM-UP (No Measure)
FOAM ROLL TARGET:
ITB’S
LATS
—
MOBILITY
Banded Shoulder
—
Glute 0:30
Spiderman 0:30 e/s
Wrist 0:30 F/B
—
ACTIVATION
20 Banded Pull-aparts
30 Calf Pumps
10 Scap Pulls
30 Sec HS-Hold
Handstand Walk (“Test”
Minutes 0:00-10:00
90m Handstand Walk
(Cap 10:00)
– Record Time or Distance made in 10 minutes.
SUBS
– With Partner Support
– 30 Wallwalks
– Double Dumbbell Overhead Carry.
)
Strict Pull-ups (Minutes 1:00-2:00
“Test”
Minute 1:00-2:00:
1 Set Max Unbroken Reps.
SUBS
– use a band that will help you reach 10 unbroken reps
– Max Ring Rows)
Metcon (Time)
“Boat Race”
3 Rounds For Time:
500/400m Row
400m Run
Rest 3:00 Between Rounds.
SUBS
500/400M ROW
– 400/350m Ski
– 1000/900m Bike
400M RUN
– 400M Row
– 400/350M Ski
– 1000m Bike