CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
1 Lap Inchworm 1 Push-up
1 Lap Spiderman Lunge
20 Scorpions F/B
Lower Back/Hipflexor 30s e.s
Spiderman + 5 Rotations e/w
Puppy Dog 30s
Wrist 30s
—
P1:
MACHINE
P2:
10 SLOW ALT SHOULDER TAPS
10 KB SLDL
10 KB-SDHP
10 PUSH-UPS
[SWAP]
—
Metcon (AMRAP – Rounds and Reps)
AMRAP 35:
10 KB-SDHP @24/16kg
20 Push-ups
30 Cal Bike
15 KB-SDHP @24/16kg
30 Push-ups
45 Cal Bike
20 KB-SDHP @24/16kg
40 Push-ups
60 Cal Bike
25 KB-SDHP @24/16kg
50 Push-ups
75 Cal Bike
30 KB-SDHP @24/16kg
60 Push-ups
90 Cal Bike
Reload Back To Top!
SUBS
Kettlebell Sumo Deadlift High Pull
– Reduce Load
– KBS
– KB Deadlift
PUSH-UPS
– Fom Knees/Knees & Toes
– HRPU
– RingRows
CAL BIKE
– Same Cals on any machine
