CrossFit Inventive – CrossFit
Warm-up
General
2:00 Machine of your choice
2 Sets:
5 Inchworms 1 Push-up
10 Cal Pumps
10 Alt Mountain Climber Lunges
10 Single Leg Glute Bridges e.s
30s Deep Squat Hold
10 Single Leg RDL’s e.s
—–
Metcon (Weight)
5 Sets:
Seated Box Jump
Aim to build to max height over the 5 sets or stay lower and build that confidence on the soft boxes.
Super Set with:
5 Sets of 10 Reps
Building throughout where possible.
90s Rest after each superset.
Score: Load
Rope Climb Endurance (AMRAP – Reps)
18:00 Mins
2:00 On/2:00 Off x 5 Sets
15/10 Calorie Ski Erg
Max Rope Climbs in remaining time.
Score: Total Rope climbs over the 5 sets
