CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded Mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Metcon (3 Rounds for time)
3 sets Max effort L-ring holds
60 sec rest between sets.
Metcon (AMRAP – Reps)
EMOM T2B to failure up by 2 reps per round:
E.G
Min 1- 2 T2B
Min 2- 4 T2b
Min 3- 6 T2B
Once you cant go any further in cap record your total reps. 10 mins will get you to 20 T2B.
Scale to Knees to elbows or hip hight.
10 min cap
Metcon (AMRAP – Reps)
5 min AMRAP up by 3 reps of:
3 x Alt DB Snatch @22.5/16kg
3 x Box jump over
6 x Alt DB Snatch @22.5/16kg
6 x Box jump over
9 x Alt DB Snatch @22.5/16kg
9 x Box jump over
Etc until time is up. Score for total reps.
