CrossFit Inventive – CrossFit
Warm-up
Spiderman 1:00 e/s
Glute 1:00 e/s
Puppy Dog 1:00
Twisted Cross 0:30 e/s
——
ACTIVATION
P1:
MACHINE
P2:
10 SCAP PULLS
10 SCAP PUSH-UPS
5 KIPPING SWINGS
3 STRICT PULL-UPS/RING ROW’S
1 ROPE CLIMB/3 LAYING TO STANDING
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
1,000m Ski Erg
6 Rope Climbs
1,000m Ski Erg
12 Burpee Pull-ups
1,000m Ski Erg
24 Chest To Bar Pull-ups
*Sharing Workload As Evenly Possible with Partner Throughout.
SUBS
1,000M SKI ERG
– 1200M Row
– 2200m Bike erg
ROPE CLIMBS
– Only as high confidence allows
– 3 laying to standing = 1 Rope Climb
– 3 Strict pull-ups = 1 Rope Climb
12 Burpee Pull-ups
– Burpee Jumping Pull-ups
– Burpee To Target
24 CHEST TO BAR
– Next Best Pull-up
– Banded
– Ring Rows
