CrossFit Inventive – CrossFit
Warm-up
10 Shuttle Runs
4 Laps High Knee Running
4 Laps Butt Kicks
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Mobility
5 Inchworms 1 Push-up
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Twisted Cross e.s
30s Samson e.s
30s Squats Hold
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ACTIVATION
20 Banded Pull-aparts
20 Calf Pumps
10 Scap Push-ups
10 Wall Facing Squats
5 Ring Dip Negatives/Dip Bar Negs/Push-up Negs
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Ring Dips
Strict Ring Dips
10 Sets 6 Unbroken Reps.
Rest as needed to get each set unbroken.
[13 min cap]
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Subs:
– Use Bands
– Stationary Dip Bars/With bands
– Single DB laying Tricep Extensions
– 8-10 Box Dips
– 8-10 Strict Close Grip Push-ups
– 15 Banded Tricep Extensions
Metcon (Time)
8 Rounds For Time:
100m Run
10 Box Jump Overs 24/20 inch
100m Run
10 Wallball 9/6kg
[1 Minute Rest Between Rounds]
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Score: Total Time.
Make sure to take the minute rest.
“Always count your reps correctly”
SUBS
100m Run
– 250m Bike
– 120m Row
-120m Ski
10 Box Jump Overs 24/20 inch
– Reduce Height
– Box Step Overs
Wallballs
– Reduce Load
– Hold Wallball
– Air Squats
– Lunges