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
