CrossFit Inventive – CrossFit
WARM-UP (No Measure)
2:00 Machine
1 Lap Inchworm 1 Push-up
1 Lap Spiderman Lunge
Calf On Upright 0:30 e/s
30 Calf Pumps
—–
ACTIVATION
TABATA 20/10 X 8 ROUNDS:
– Skipping of your choice
– Light Dual DB/KB-Push Press
Push Press (5 Sets 2 Reps
Build up & complete 5 sets 2 reps @the same weight.
Rest as needed between sets.)
Metcon (AMRAP – Rounds and Reps)
(20:00 Minutes)
On The 2:00 x 10 Rounds:
500/400m Bike Erg
30 Double-unders
10 Push Press 42.5/30kg
* Bike is your buy in each round.
*Take Off where you left Last Round
*Score Total Rounds & Reps of the Double-unders & Push Press.
SUBS
500/400M BIKE ERG
– 250/200m Row
– 200/150M SKI
– 200M RUN
DOUBLE-UNDERS
– Reduce Reps
– 45 Singles
– 30s Practice
– 30s Shoulder Taps
