CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Wrist 0:30 F/B
—-
Banded Pull aparts x 30
Banded Pass Throughs x 10
Banded Press x 10 e/s
—-
30 Sec HS-Hold
30 Sec Hollow Rock Hold
—
Metcon (Time)
For Time:
3 Rounds:
10 Handstand Push-ups
21/15 Calorie Bike Erg
Rest 5 Minutes
5 Rounds:
21/15 Calorie Bike Erg
10 Lateral Bar Burpees
Rest 5 Minutes
5 Rounds:
10 Power Cleans 60/40kg
10 Lateral Bar Burpees
*Score is total Time.
– Running Clock workout.
– As soon as you complete each block, add 5 minutes rest on.
SUBS
21/15 BIKE ERG CALS
– Row 21/15 Cals
– Ski Erg 18/12 Cals
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Raises
– Pike HSPU’s
Dumbbell Push Press
POWER CLEANS
– Reduce Load
– Sub Dumbbells
BAR FACING BURPEES
– Lateral Bar Burpees
– Step Over Bar
– Regular Burpees