CrossFit Inventive – CrossFit
Warm-up
Run 2 Laps Carpark
20 Scorpions F/B
Lower Back/Hip 0:30 e/s
3 Way Puppy Dog Pose 30s each
Samson + Tricep
—–
ACTIVATION
P1:
5 Inchworm 1 Push-up
20 Alt Shoulder Taps
30s Plank Hold
1 Rope Climb/or Sub
P2:
Machine Calories of Your Choice
(Swap)
—
Warm-up to Kettlebell Weight/Movements
—
Metcon (Time)
For Time:
50 Calorie Bike
50 Kettlebell Swings
5 Rope Climbs
40 Calorie Bike
40 Kettlebell SDHP
4 Rope Climbs
30 Calorie Bike
30 Kettlebell Swings
3 Rope Climbs
20 Calorie Bike
20 Kettlebell SDHP
2 Rope Climbs
20 Calorie Ski Erg
20 Wallball
30 Calorie Ski Erg
30 Wallball
40 Calorie Ski Erg
40 Wallball
50 Calorie Ski Erg
50 Wallball
RX Kettlebell: 24/16kg
RX Wallball: 9/6kg
—
SUBS
BIKE & SKI CALS
– Same on any two machines
KETTLEBELL MOVEMENTS
– Reduce Load
– Russian KBS
ROPE CLIMBS
– 3 laying to standing = 1 Rep
– 3 Strict Pull-ups = 1 Rep
– 5 Ring Rows = 1 Rep
– 5 Dual Dumbbell Bent Over Rows = 1 Rep
WALLBALL
– Reduce Load
– Single DB Thrusters
– Air Squats
