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
