CrossFit Inventive – CrossFit
Warm-up
6 Mins Foam Rolling
—
Banded Upper
Lower Back.Hipflexor 0:30 e/s
Samson + Tricep 0:30 e/s
Wrist F/B
—–
ACTIVATION
20 Banded Tricep Extensions
20 Banded Pull aparts
10 Banded Press e/s
5 Inchworm 1 Push-up
2 Rounds:
30s L-Ring Hold
15r
30s Slow Alt Shoulder Taps
15r
—
Bench Press
Build up and complete 6 Sets 3 Reps @same weight.
Rest as needed between sets.
Metcon (Calories)
On The 3:00 x 5 Rounds:
Handstand Walk
Max Calorie Bike Erg
Round 1: 25m Handstand Walk
Round 2: 20mHandstand Walk
Round 3: 15mHandstand Walk
Round 4: 10mHandstand Walk
Round 5: 5mHandstand Walk
* Score: Total Calories over the 5 Rounds.
SUBS
HANSTAND WALK
– Reduce Distance
– Cap 90s Practice
– 8-6-4-2-1 Wall Walks
– Double Dumbbell Overhead Carry
– High Bum Bear Crawl
– Mix Subs if you like.
