CrossFit Inventive – CrossFit
Warm-up
100m Run
5 Inchworms 1 Push-up
30s Deep Squat Hold
30s Spiderman Lunge Hold + Rotations
3 Way Puppy Fog Pose
30s Lat On Upright
30s Wrist Facing Forward + Backwards
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20 Single Arm Banded Rows e.s From Rig
15 Banded Press
30s HS Hold On wall/Wallwalk Hold
10 Scap Pulls
15 Banded Good Mornings
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Metcon (No Measure)
EMOM 12: (3 sets)
Minute 1:
Max Freestanding Handstand Hold
Minute 2:
40s Max Strict Pull-ups
Minute 3:
12/8 Cal Ski Erg
Minute 4:
30s Max Deadball Over Shoulder
Metcon (AMRAP – Reps)
(8 Sets)
Go Every 2:00
8 Handstand Push-up(any)
15/12 Calorie Bike Erg
Max Burpee To Target In Remaining Time.
1 Minute Rest After Each Round.
Score: Total Burpees.
Scaling:
HSPU:
Use Raises
Box HSPU
Pike HSPU
Seated DB Strict Press
BIKE CALS:
Row 15/12
Ski: 12/8 Cals
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