CrossFit Inventive – CrossFit

Warm-up

2 minutes on Machine

Banded Shoulder Mobility

Wrist 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Glute 0:30 e/s

Calf 0:20 e/s

30 calf Pumps

——–

Activation

5 Inchworm 1 Push up

2 wall Walks

10 wall Squats

6 Alt Box St-ups

3 Burpee Box Jump Overs (Low Height) (Scaled: Burpee Step Overs)

3 Burpee Box Jump Overs (RX Height, Or Height you will perform in WOD)

Metcon (Time)

FOR TIME:

2Km Row

Directly Into:

10 Rounds:

2 Kipping HSPU’s

4 Burpee Box Jump Overs 30/24 inch

6 Double Kettlebell Thrusters 2 x 16/12kg
SUBS

ROW:

Handstand Push ups:

– Use raisers

– Box HSPU

– Double Kettlebell Strict/Push press (same ones used for Thrusters)

Male & Female are the same distance.

– Bike erg/Assault Bike, double Distance

– Ski erg, 1800/1500m

Burpee Box Jump Overs 30/24 inch:

– Reduce Box Height

– Burpee Step Overs

6 Double Kettlebell Thrusters 2 x 16/12kg:

– Reduce weight

– 10 single KB Thrusters (5 e/s)

Metcon (No Measure)

MIDLINE

5 ROUNDS:

30 Sec Superman Hold

20 Hollow Rocks

SUBS

Hollow Rocks:

– 20 V-Sits

– 20 Overhead Plate sit up 5Kg