CrossFit Inventive – CrossFit

Warm-up

Lower back/hipflexor 1 min each side

Glute stretch 1 min each leg

Spiderman lunge hold 30 sec each side

Puppy dog pose 1 minute

—————–

P1.

30 sec plank

5 scap pulls

5 kipping knee raises

5 strict pull ups/ring rows

———-

P2.

10 air squats

10 frog hops

10 reverse lunges

30 sec machine

Metcon (Time)

1600m Row

90 Box Jumps 24/20

80 KBS 24/16kg

70 Burpees

60 Wallballs 9/6kg

50 Overhead Plate Lunges 15/10kg

40 Toes To Bar

30 Kettlebell Snatches 24/16kg

20 Pull-ups

1600m Row
SUBS

Row:

Same metres Ski

Double meters Bike erg

Box Jumps:

Scale height or alternate step ups

Burpees:

DO THEM (No Rep skipping)

Wallball:

Scale weight

OH Plate Lunges:

Scale weight

Toes To Bar:

K2E

Knee raises

Abmat Sit-ups

Kettlebell snatches:

Scale weight or:

Dumbbell snatches

Pull-ups:

Banded