CrossFit Inventive – CrossFit
Warm-up
2 Rounds:
100m run
10 Scorpions F/B
5 Inchworm 1 Push-up
20s Squat Hold
20s Hanging Knee Raise Hold
2 Laying To Standing Rope Climbs/5 Ring Rows
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WITH PARTNER:
Build to Barbell Carry Load:
50m Warm up sets until you find your weight.
Warm up to rope climb or Sub.
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Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
20 Wall Ball @9/6kg
2 Rope Climbs
100m Team Barbell Carry @80/60kg
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SUBS
20 WALLBALL
– Reduce Load
– Goblet squats
– Air Squats
– DB Push Press
2 ROPE CLIMBS
– Climb as high as confident
– 6Strict Pull-ups = 1 Rope Climb
– 10 eachRing Rows= 1 Rope Climb
BARBELL CARRY
– Reduce Load
– Share KB Farmers Carry
– 300m Run
– 10m Bike
– Share 1500 Bike
– Share 600m Row
