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)
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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
