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
