CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Calf On Upright 30s e.s
30 Calf Pumps
1:00 Squat Hold
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ACTIVATION
Tabata 20/10:
Alternating Between:
– Skipping of your choice
– Scap Push-ups
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Metcon (Weight)
5 Rounds:
15 x Flat Dumbbell Bench Press @ Challenging Building Load.
Straight Into:
Max Chin Over Bar Hold. (Underhand Grip)
Rest 2 Minutes between sets.
Record Heaviest DB Load.
Metcon (Time)
[20 Minute Cap]
L1
For Time:
100 – 80 – 60 – 40 – 20 of
Double Unders
50 – 40 – 30 – 20 – 10 of
Wall Balls @ 9/6kg
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L2
For Time:
100 – 80 – 60 – 40 – 20 of:
Double Unders/175-150-120-80-40 Singles
50 – 40 – 30 – 20 – 10 of:
Wall Balls @ Choose Own Load.
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L3
For Time:
175-150-120-80-40 of
Singles
50 – 40 – 30 – 20 – 10 of
Air Squats
Skipping Sub:
1:00-50s-45s-30s-20s Ski Erg or other machine.