CrossFit Inventive – CrossFit
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Warm-up
Double Carpark Run
Calf On Upright 0:30 e/s
30 Calf Pumps
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
——
In any order with partner:
1:00 Plank Hold
30 Double-unders/60 Singles
5 Inchworm 1 Push-up
1 Rope Climb/Any Sub
—–
Metcon (Time)
For Time (40 Minute Cap):
100-80-60-40-20:
Double-Unders
Abmat Sit-ups
Into…
1 Mile Run (1600m)
Into…
100 Double Unders
5 Rope Climbs
80 Double Unders
4 Rope Climbs
60 Double Unders
3 Rope Climbs
40 Double Unders
2 Rope Climbs
20 Double Unders
1 Rope Climb
DOUBLE UNDERS
– Reduce Reps
– 2 x Single Unders
– 40-30-20-15-10 Second Time Caps
1 MILE (1,600 METER) RUN
– 2,000/1,600m Row
– 1,600/1,200m Ski
– 4,000/3,200m Bike
– 1,200m Air Run
ROPE CLIMBS
– Reduce Reps
– Reduce Rope Climb Height
– 3-5 Unbroken Strict Chin-Ups = 1 Rope
– 5 Unbroken Ring Rows = 1 Rope