CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded internal/external rotation
30 nose bridges
carpark run
2 laps high knees
2 lapa butt kicks
4 laps side skips
1 lap inchworm 1 push up
1 lap spiderman lunge
Tabata:
HS Hold
Static squat hold
3 rounds:
6 alt pistols to bench
10m Plyo Frog jumps
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Pistols (4 x 12 Alt 60 sec rest)
Hold a light-medium weight for this. Helps to counter balance the squat.
Scale back to seated pistols if you cannot manage RX.
This is technique based.
Metcon (Time)
2 Rounds For Time:
500m run between each set. 2 x 500m total.
1-2-3-4-5
Strict HSPU
5 x box jumps @30/24 inch between each round.
RX+ =
3-4-5-7-9 reps strict HSPU
34inch box jump 2 x 20 kg onto of box.
15 min cap
