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
