CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Banded Pec Stretch – 1:00/side

2. Medball Thoracic Opener – 1:00

3.Medball Puppy Dog Pose – 1:00

Lower Body

1.Spiderman Stretch – 1:00/side

2. Samson Stretch – 1:00/side

3. Calf Stretch on Post – 30/side

Activation

20 Sec Handstand Hold/Wall Walk Hold

15 rest

20 Sec L-Ring Hold

15 rest

20 Sec HRPU

15 Rest

20 Sec Calf Pumps

Metcon (Time)

7 Rounds For Time:

3 Handstand Push Ups

3 Ring Dips

3 Strict Push ups

(10 min Cap)
Modifications

STRICT HANDSTAND PUSH-UPS

– Box Handstand Push-Ups

– Pike Push-Ups

– Handstand Push-Ups To Riser(s)

– Double Dumbbell Strict Press/Push Press

STRICT RING DIPS

– Banded Ring Dips

– Box Dips

– Bar Dips

PUSH-UPS

– Push-Ups from Knees

Metcon (Calories)

“Don’t Stop Me Now”

AMRAP 18: Max Calorie Bike/Row

Every 3:00 (On the 0, 3, 6, 9, 12 and 15):

50 Double-Unders

12 Burpees
Stimulus

– Conditioning Category: Pacer

– We want at least a minute on the bike to accumulate calories after our double unders and burpees. Modify the reps if needed.

– To keep track of calories, let’s keep the monitor rolling rather than resetting each round.

– Score: Total Calories

MODIFICATIONS

MAX CALORIE BIKE

– Max Cals On Any Other Machine

DOUBLE-UNDERS

– 75 Singles

– 7/5 Cal Ski