CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Hammy On Upright
Calf 0:30 e/s On Upright
Pec On Upright 0:30 e/s
30 Calf Pumps
——
P1:
Row Mod Pace
P2:
20 Glute Bridges
10 HRPU’s
30 Sec HS-Hold
(Swap)
—–
BARBELL
5 Thrusters each
5 SDHP each
—-
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
20 Thrusters 35/25kg
200m Sandbag Run
15 Handstand Push-ups
800m Row (Share)
20 Sumo Deadlift High Pulls 35/25kg
200m Sandbag Run
15 Handstand Push-ups
* Partner Sandbag Run. Hold an end each.
* Share all other movements as evenly as possible.
SUBS
THRUSTERS
– Reduce Load
– Front Squat
– Push Press
HANDSTAND PUSH-UPS
– Use Raises
– Pike HSPU’s
– Dual DB Presses
800M ROW
– 1600m Bike
– 700m Ski erg
SUMO DEADLIFT HIGH PULLS
– Reduce Load
– Sub Kettlebell
200M SANDBAG RUN
– No sandbag
– Sub machines
