CrossFit Inventive – CrossFit
Warm-up
20 Scorpions
Active Spiderman + 5 int/ext rotations e.s
30s Pigeon e.s
30s Body weight Ankle Mobility e.s
—
2 Rounds:
10 Single Leg RDL’s e.s (Moderate DB)
10 Alt Ring Or Rig Assisted Pistol Squats
10 Alt Body Weight Lunges
1 WallWalk/3 Inchworms 1 Push-up
—
10 Barbell Deadlifts
—
Deadlift
3 @85%
3 @87.5
2 @90%
2@92.5%
Rest as needed Between sets.
Metcon (Time)
2-4-6-8
Wall Walks
10m Walking Dual Dumbbell Lunges between each round @22.5/15kgs
Rest 3:00 Into:
10-8-6-4-2
Handstand Push-ups
20-16-12-8-6
Alternating Pistol Squats
—
Scaling:
Wall Walks:
In as close as possible
3 Inchworms 1 Push-up
Walking DB Lunges:
Reduce Load.
Body weight walking lunges.
HSPU’s:
Use Raises
Pike HSPU
Regular Push-ups
Alternating Pistol Squats:
Heal On Abmat
Ring assisted
Upright Assaisted
To Bench
Air Squats