CrossFit Inventive – CrossFit
Warm-up
200m Run
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Puppy Dog 0:30
Calf 0:30 e/s
30 Calf Pumps
5 Inchworms 1 Push-up
——-
With Partner:
5 Reps of Each……
Warm-up to BJO Height
Dumbbell Thrusters
—
1 Rope Climb
Metcon (Time)
For Time:
50 Box Jump Overs 24/20
2,000m Row
50 Dual Dumbbell Thrusters 22.5/15kg
10 Rope Climbs
50 Dual Dumbbell Thrusters
1,000m Run (Together)
50 Box Jump Overs 24/20
*Share workload throughout. 1km Run is together. If you can’t run, stay on machine until your partner returns.
SUBS
50 Box Jump Overs
– Step Overs
– Reduce Box height
2000m ROW
– 4,000m Bike
– 2,000m Ski erg
DUMBBELL THRUSTERS
– Reduce Load
– Use 1 Dumbbell
– Wallball
ROPE CLIMB
– Only Climb as high as confidence allows.
– 3 Laying to standing = 1 Rope Climb
– 3 Strict Pull-ups = 1 Rope Climb
