CrossFit Inventive – CrossFit
Warm-up
10 x 10 M Shuttle Runs
4 Laps Bottoms up KB Carries e.s
1:00 Active Plank Hold
—
MOBILITY
Twisted Cross 30s e.s
Puppy Dog 30s e.s
Samson + Tricep 30 s e.s
Calf 30s e.s
—
ACTIVATION
IN ANY ORDER:
30 L-RING HOLD
30S SKIPPING
30S CALF PUMPS
30S RING DIP ECCENTRICS/PUSH-UPS ECCENTRICS
—
Ring Dips
10 Sets of 5 Strict Ring Dips
Rest as needed to get each set unbroken.
SUB
Banded Ring Dips
Stationary Ring Dips (Banded)
Single DB laying Tricep Ext
10 Box Dips
10 Hard Banded Tricep Extensions
8 Strict Push-ups
Metcon (Time)
L1
For Time:
10 Cal Bike/Row
50 Double-unders
50 Abmat Sit-ups
10 Cal Bike/Row
40 Double-unders
40 Abmat Sit-ups
10 Cal Bike/Row
30 Double-unders
30 Abmat Sit-ups
10 Cal Bike/Row
20 Double-unders
20 Abmat Sit-ups
10 Cal Bike/Row
10 Double-unders
10 Abmat Sit-ups
—
L2
For Time:
10 Cal Bike/Row
100 Single-unders
50 Abmat Sit-ups
10 Cal Bike/Row
80 Single-unders
40 Abmat Sit-ups
10 Cal Bike/Row
60 Single-unders
30 Abmat Sit-ups
10 Cal Bike/Row
40 Single-unders
20 Abmat Sit-ups
10 Cal Bike/Row
20 Single-unders
10 Abmat Sit-ups
