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
