CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 e/s
Puppy Dog On Roller 1:00
Spiderman 1:00 e/s
Calf 0:30 e/s
30 calf Pumps
—-
ACTIVATION
200/150m Row/Sub Machine
30 Double-unders/60 ingles
20 Alt Shoulder Taps
10 Scap Pulls
—
Strict Pull-ups (6 x Max)
Complete 6 Sets of Max reps.
Sub by using band/bands that allows you to get 8-10 reps on your first set.
90s-2 minutes rest between sets.
Metcon (Time)
10 Rounds For Time:
5 Unbroken Double-unders
15 Abmat Sit-ups
200/150m Row
10 Unbroken Double-unders
15 Abmat Sit-ups
200/150m Row
15 Unbroken Double-unders
15 Abmat Sit-ups
200/150m Row
—
50 Unbroken Double-unders
15 Abmat Sit-ups
200/150m Row
* If you trip up on any set of Double-unders you must restart that set.
SUBS
DOUBLE-UNDERS
– Allow for 3 Trips Max
– Singles, Double amount
200/150M ROW
– 160/100m SKi
– 400/300m Bike erg
– 200m Run
