CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Wrist 30s F/B
Front Rack 30s
Calf 30s e.s
30 Calf Pumps
—
ACTIVATION
20 Banded Pull Aparts
10 Banded Press
20s HS-Hold
30s Skipping of your choice
—
BARBELL
5 HANG POWER CLEANS
—
Hang Power Clean (1 x 1)
Build To Heavy Single
In your own time.
[12-15 Minutes]
Metcon (Distance)
AMRAP 12:
2,000/1,850M Row
150 Double-Unders
Max Distance Handstand Walks
* Score Max Distance HSW.
* 1 Reps = 2 Meters
SUBS
2,000/1,850M ROW
– 8:30 Time Cap
– 4300-3,800m Bike
– 1600/1450 Ski
1,600m Run
DOUBLE-UNDERS
– Reduce Reps
– 3:30 Time Cap
– 225 Singles
HSW
– Sub Max Wall Walks
– Sub Max Distance Pike HSW
– Sub Double Dumbbell Overhead Carry
