CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Couch 1:00 e.s
Frog 2:00
Front Rack 30s
Ankle Mobility 45s e.s
—-
ACTIVATION
Halo Band:
2 Laps Crab Walks
2 Laps Monsters Walks
10 Air Squats
—
BARBELL
10 Good Mornings
5 Back Squats2s Pause In Bottom.
—
Back Squat (1 x 1)
Build To Heavy Single.
[15-20 minutes]
The does does not necessarily mean that you need to go for a PR.
Go off feel for the day.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
1-2-3-4-5….Rope Climbs (15ft)
5-10-15-20-25…Wallballs 9/6kg
* Keep increasing 1 Rope climb & 5 Wall balls each round until the 10minutes is complete.
* Score= Rounds + Reps
* 1 Round = 1 Rope Climb + 5 Wallballs.
SUBS
ROPE CLIMBS
– reduce height
– 3 Laying To Standing = 1 Rope Climb
– Climb @AHAP
– 3Strict Pull-ups = 1 Rope Climb
– 5 Ring Rows = 1 Rope Climb
WALLBALL
– Reduce Load
– Reduce Reps
– Single Dumbbell Thrusters
– Air Squats
