CrossFit Inventive – CrossFit
Warm-up
– Banded Pec 1:00 e/s
– Banded Lat 0:30 e/s
– Banded Lower
– Calf 0:30
– 30 Calf Pumps
—-
ACTIVATION
20 Banded Tricep Ext
5 Close Grip Push-ups
30s Skipping (Any)
30s L-Ring Hold
—-
Ring Dips (3 Sets 8-12 Unbroken Reps. )
3 Sets 8-12 Unbroken Reps.
Scale:
– Use Bands or Stationary Dip Bar with bands.
– 25 Banded Tricep Ext
– 15-20 Box Dips
For Time: (Cap 30:00) (Time)
300 Double-unders
2 Mile Run
100 Toes To Bar
*Partition However You’d Like
SUBS
300 DOUBLE-UNDERS
– 500 Singles
– Reduce again if needed
– 4 minutes ski/bike/row
100 TOES TO BAR
– Reduce Reps
– Toes as high as possible
– Strict knee raises
– 100 V-ups
– 100 GHD Sit-ups
– 100 Overhad plate sit-ups
– 150 Abmat Sit-ups
2MILE RUN / 3200M
– 8000/7000M Bike Erg
– 4000/3500m Row
– 3200/2500m Ski
