CrossFit Inventive – CrossFit

Warm-up

Carpark Run

10 Leg swings forward/lateral

20 Slow Calf Pumps + 20 Sec static Calf stretch

20 Body weight single leg stiff legged deadlifts (10 E/S)

20 Sec Samson stretch E/S

20 Scorpions Front/Back

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1 Round:

15 Air squats

10 Plyometric Spiderman lunges

15 Hollow rocks

10 Alternating Reverse lunges

15 HRPU’s (Down slow/up fast)



Warm-up with your kettlebell/Wallball weight

5 Full range KBS

5 wallballs

Metcon (Time)

For Time:

600/500 Meter Run

50 Kettlebell Swings

400 Meter Run

30 Wallball @9/6kg

200 Meter Run With Kettlebell

30 Wallball @9/6kg

400 Meter Run

50 Kettlebell Swings

600/500 Meter Run

RX KBS=24/16kg
SUBS:

Scale wallball and Kettlebell weight as needed.

Scale 600m run to 500m Only if needed.

Bikes are last resort, learn to pace your run.

Metcon (Time)

1 Round:

50 V-Sits

50 Ankle taps

50 Elbow Knee Cycles

50 Crunches

50 Hollow rocks

60 Sec plank

10 Min cap