CrossFit Inventive – CrossFit
Warm-up
COUCH 1:00 E.S
PIGEON 1:00 E.S
3 WAY PUPPY DOG 30S EACH
CALF 20S E.S
30 CALF PUMPS
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ACTIVATION
20 BANDED PULL APARTS
10 ALT BOX STEP-OVERS
10 WALL FACING SQUATS
5 SCAP PULLS
5 RING ROWS
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Weighted Pull-ups (5 x 2)
For Total Load
5 Sets 2 Reps
You may stay at one weight or increase weight each set.
Score is total load of each set.
If you can’t add load, stay at body weight or use a band that will be challenging to get those 2 reps out.
Metcon (2 Rounds for reps)
AMRAP 12:
2-4-6-8-10…Etc
Burpee Box Jump Overs
Wallball @9/6kg
Rest 3 Minutes
AMRAP 9:
15/12 Calorie Bike Erg
6 Alt Single Dumbbell DevilsPress 22.5/15kg
* Score each part for Rounds Plus Extra Reps.
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SUBS
Burpee Box Jump Overs
– REDUCE HEIGHT
– BURPEE STEP OVERS
– JUST BOX JUMP
– JUST BURPEES
WALLBAL
– REDUCE LOAD
– SINGLE DUMBBELL
– AIR SQUATS
15/12 CAL BIKE
– 15/12 CAL ROW
– 12/9 CAL SKI
– 200M RUN
6 Alt Single Dumbbell DevilsPress
– REDUCE LAOD
– DUMBBELL POWER SNATCH
– DUMBBELL DEADLIFT
