CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
10 Leg Swings F/L
30s Standing Quad e.s
30s Calf e.s
30s Pec On Upright e.s
30s Lat On Upright e.s
Wrist On Wall 30s
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ACTIVATION
20 Scorpions F/B
5 Inchworm 1 Push-up
20s Hanging Knee Raise Hold
1 Rope Climb/Sub
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BARBELL
Working Into C&J
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Metcon (Time)
For Time:
4,000m Bike Erg
30 Clean & Jerks
6 Rope Climbs
800m Run
6 Rope Climbs
30 Clean & Jerks
4,000m Bike Erg
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Barbell: 60/40kg
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SUBS
4,000m BIKE ERG
– 2,000m Row/Ski
30 CLEAN & JERK
– Reduce Load
– Reduce Reps
– Sub Dumbbells
6 ROPE CLIMBS
– Reduce Reps
– As High As Possible
– 3 Laying To Standing = 1 Rep
– 3 Strict Pull-ups – 1 Reps
– 5 Ring Rows = 1 Rep
800M RUN
– Just Do it
– Share 3,000m Bike as Fast As Possible.