CrossFit Inventive – CrossFit
Warm-up
30s Plank Hold
6 Shuttle Runs
20 Calf Pumps
6 Shuttle
10 Alt Shoulder Taps
6 Shuttle Runs
30s Static Wall Squat
—
Mobility
Pec On Upright 30s e.s
Lat On Upright 30s e.s
Calf On Upright 30s e.s
Spiderman 30s e.s
—-
ACTIVATION
20 Scap Push-ups
20 Banded Pull-aparts
10 Strict Push-ups/knee Push-ups
30s Skipping
—
Bench Press
Complete 1 Empty BB Warm-up Set
Then:
5 Sets of 8 Reps building if possible over the 5:
Straight After each set complete 30s of Max Effort Strict Push-ups
Rest 2 Minutes between sets.
Record highest & lowest push-up results in comment box.
Metcon (Time)
L1
For Time:
20-18-16-14-12-10-8-6-4-2:
Calorie Row
Between each set complete:
35 Double-unders
—
L2
For Time:
20-18-16-14-12-10-8-6-4-2:
Calorie Row
Between each set complete:
60 Singles
—
L3
For Time:
20-18-16-14-12-10-8-6-4-2:
Calorie Row
Between each set complete:
30s Skipping Practice each set.
Skipping Sub:
– 20 Alt Shoulder Taps
– 10 KBS
– 15 Abmat Sit-ups
Same Cals on all machines
