CrossFit Inventive – CrossFit

Warm-up

COUCH STRETCH 60 E/S

GREEN BANDED SHOULDER MOBILITY

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ACTIVATION:

20 GREEN BANDED SLDL

4 LAPS BANDED CRAB WALKS

INTO 2 ROUNDS:

100M RUN

10 SLOW CALF PUMPS

20 DUBZ

20 ALT SHOULDER TAPS

20 SEC HS-HOLD OR WALL WALK HOLD

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Handstand Push-ups (On Every 90 Sec x 5 Sets:)

1 set of strict HSPU

– The goal is to hold 5 sets of the same rep range across the 5 rounds. EG, if you pick 9 reps then sustain that number across thr board.

Scale by adding plates or do to Kipping HSPU.

Scale again to DB seated strict press.

Metcon (Time)

13 Minute AMRAP:

BUY IN 1.5KM RUN

DIRECTLY INTO:

5 DEADLIFTS @110/75KG

15 ABMAT SIT-UPS

25 DOUBLE-UNDERS

*USE BIKE IN PLACE OF RUN IF NED BE.

Scale 3k Bike