CrossFit Inventive – CrossFit
Warm-up
Foam Roll, 5 minutes of your choice.
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Banded Upper
Banded Lower
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FORWARD FACING WRIST 30s
CALF 30se.s
30 CALF PUMPS
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ACTIVATION
15 Banded Press
10M Pike Hs-Walk
30s HS-Hold/Wall walk hold
10 Kick Up Handstand Negatives
Or
20 Dumbbell Negatives (Press/3s Negative]
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Warm-up to Box Jump Height.
“Love Your Shins”
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Falkel (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
SUBS
HSPU’S
– Reduce Reps
– Use Raises
– Pike HSPU
– Box HSPU
– DB Strict Press/Push Press
BOX JUMPS
– Reduce Height
– Step-ups
– Lunges
1 ROPE CLIMB
– 3 Laying To Standing = 1 Rep
– 3 Strict Pull-ups = 1 Rep
– 5 Ring Rows = 1 Rep
– 5 Cal Machine = 1 Rep
