CrossFit Inventive – CrossFit

Warm-up

Glute Stretch 30 sec E/S

Lower Back/Hipflexor 30 Sec E/S

Twisted Cross 30 sec E/S

30 Calf pumps

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Midline:

Tabata 20/10

Plank Hold

Ankle Taps

Elbow Knee Cycles

V-Sits

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Activation:

P1:

100 Meter Run

10 Wallballs

5 Box Jumps

P2:

100 Meter Run

10 Kettlebell Swings

5 Pull-ups

Swap

Metcon (AMRAP – Rounds and Reps)

30 min amrap

1 Round of “Kelly”:

400 Meter Run

30 Wallballs (Kilos: 9/6)

30 Box Jumps (24/20)

1 Round of “Helen”:

400 Meter Run

21 Kettlebell Swings (Kilos: 24/16)

12 Pull-ups
*Split workload as evenly as possible.

*Complete Kelly into Helen 3 times over.

*20-30 minute workout

RAINING SUBS

400 METER RUN

500 Meter Row

1000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault

PULL-UPS

Banded Pull-ups

Strict Pull-ups

Ring Rows

Jumping Pull-ups