CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 minute each side

Frog Stretch 2 minutes

Calf stretch 20 seconds each leg

Puppy Dog Pose 30 seconds

30 calf pumps

10 Strict Push-ups

—————

Activation

Tabata 20/10

Skipping

Handstand Hold

*Chose double unders or Singles or mix.

Scale HS-Hold to Wall Walk Hold

Back Squat (10-8-6-4-2)

If you did this last week, aim to add 2.5/5kg heavier on each set.

Week was started at 65% & finished @80%.

Scale your weight back if need be.

Metcon (3 Rounds for reps)

3 Rounds:

2 Min AMRAP:

15/12 Cal Machine

Max Handstand Push-ups in Time Remaining

Directly into:

2 Min AMRAP:

50 Double-unders

Max Strict Pull-ups in Time Remaining

Rest 1 minute
MODIFICATIONS

MACHINES:

15/12 Calorie Row

15/12 Cal Bike erg

11/8 Calorie Ski

11/8 Cal Assault bike

HANDSTAND PUSH-UPS

Scale with abmat/plates

Box HSPU

Double Dumbbell seated strict press.

DOUBLE UNDERS

75 Singles

50 Double jumping hip taps

STRICT PULL-UPS:

Banded

Ring Rows

Double Dumbbell Bent Over Rows