CrossFit Inventive – CrossFit

Warm-up

Carpark Jog

1 lap inchworm 1 push up

1 Lap Spiderman Lunge

10 Leg swings F/L

20 Scorpions F/B

Lower Back/Hip flexzor 30 e/s

Calf Stretch 0:30 e/s

30 Calf Pumps

———

Activation

10 Scap Pulls

10 Kipping Knee Raises

5 Strict Pull-ups

20 Banded SLDL

———

Warm up with Kettlebell weight

Metcon (Time)

For Time:

1000m Row

50 KBS 24/16KG

50 HRPU

800m Run

40 KBS

40 T2B

600m Row

30 KBS

30 Burpee Pull-ups

400m Run

20 KBS

20 Pull-ups

200m Row

10 KBS

10 Burpee

(40 min cap)
SBUS

ROW METRES:

-Double Distance Bike

-Ski Erg, Same Distance

RUN:

– Run/Walk Half Distance

TOES TO BAR (T2B)

– Knees To Elbows

– Kipping Knee Raises

– V-ups

– Abmat Sit ups

KETTLEBELL:

-Lighter Weight

– Russian KBS

BURPEE PULL UP:

– Burpee attempt Pull-ups

– Burpee to target