CrossFit Inventive – CrossFit
Warm-up
Banded Lower
Banded Upper
Calf 30s e.s
30 Calf Pumps
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ACTIVATION
Tabata 20/10 x 8
– Skipping of your choice
– Hollow Hang/Hollow Rock Hold
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Metcon (No Measure)
Level 1:
EMOM 10:
5 Strict Pull-ups
10 Strict Push-ups
*All to be completed in the same minute.
—
Level 2:
EMOM 10:
5 Strict Pull-up (Banded)
10 Strict Push-ups (From Knees)
(Reduce Reps or 40s Cap)
*All to be completed in the same minute.
—
Level 3:
EMOM 10:
5 Ring Rows
10 Strict Push-ups (From Knees/Knees & Toes)
(Reduce Reps or 40s Cap)
*All to be completed in the same minute.
—
Cap: As long as possible (Time)
Level 1:
5 Rounds:
500/400m Row
75 Double-unders
35 Wallballs @9/6kg
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Level 2:
5 Rounds:
500/400m Row
75 Double-unders/150 Singles
35 Wallballs (choose own load) (Goblet Squats)
*Reduce Reps if needed.
—
Level 3:
5 Rounds:
500/400m Row
150 Single Skips (Reduce if needed)
35 Air Squats
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ROW SUBS
500/400M ROW
– 1000, 900M Bike
– 450/.350m Ski Erg
