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
