CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B

Lower back Hipflexor 0:30 e/s

Glute 0:30 e/s

Twisted Cross 0:30 e/s

Puppy Dog Pose 0:30 e/s

Calf 0:30 e/s

30 Calf Pumps

———-

P1:

machine

P2.

10 Wall Squats

10 Scap Pulls

10 kipping Swings

10 Kipping Knee raisies

5 Strict pull ups/Ring Rows

(Swap)

Metcon (AMRAP – Rounds and Reps)

“PARTNER WOD”

AMRAP 30

50 WALLBALL 9/6KG

40 CAL MACHINE

30 BOX JUMPS

20 TOES TO BAR

10 BAR MUSCLE UPS
MODIFICATIONS

WALLBALL

– Use Lighter Ball

– Single DB Thruster

– Air Squat

– Lunges

BOX JUMPS

– Alternating step ups

CALORIES

– All Machines are the same

TOES TO BAR

– Knees To Elbow

– Kipping Knee raises

– Abmat Sit-ups

– V-ups

BAR MUSCLE UPS

– Banded

– Chest To bar

– Chin Over Bar

– Ring Rows