CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Standing Pike Stretch: 60 sec
Calf Stretch On Post: 30 Sec Each Side
Banded Shoulder Distraction: 1 Minute Each Side
20m High Bum Bear Crawl
ACTIVATION
3 Rounds
10 Calorie Row
10 Calorie Bike
3 Rounds
20 Single Unders
5 Inchworms 1 push-up
Metcon (Time)
Gymnastic Skill
For Time:
100 Double Unders
50′ Handstand Walk
75 Double Unders
50′ Handstand Walk
50 Double Unders
50′ Handstand Walk
25 Double Unders
50′ Handstand Walk
15 min cap
50 Ft= 15m
SUBS:
Double-Unders
Reduce Reps
70-50-30-10
25 Reps per round
1:00 of practice per round
Handstand Walking
Reduce distance
1:00 of practice per round
1:00 of handstand weight shifting (on wall) per round
Metcon (No Measure)
Body Armor
3 Giant Sets:
:30s Kettlebell Side Plank (Left Arm)
:30s Kettlebell Side Plank (Right Arm)
20m Dumbbell Death March
Rest 2 Minutes Between Sets