CrossFit Inventive – CrossFit

Warm-up

Banded shoulder Mobility

Wrist 30 e/s

Spiderman Lunge 30 e/s

Glute 30 e/s

Calf 30 e/s

30 Calf Pumps

—–

200m run

10 leg swings F/L

3 inchworm 2 push ups

10 Air squats

3 Wall walks

Metcon (Distance)

On The Minute x 10 (5 Rounds):

Minute 1: Handstand Walk Practice

Minute 2: Recovery
Modifications

HANDSTAND WALK

– Assisted, Minute On/ Minute Off With Partner

– Wall Walks

– Handstand Holds

– Handstand Against A Wall

– Handstand Shoulder Taps On A Wall

Metcon (3 Rounds for time)

ON EVERY 7 MINTES X 3 ROUNDS COMPLETE:

500/400M ROW

200M RUN (CARPARK)

20 WALLBALL 9/6KG

10 TOES TO BAR
SUBS

– 1000/800m Bikes

– 500/400m Ski erg

– Reduce wallball weight

– Knees to Elbows

– Kipping Knee raises

– V-ups

– Abmat Sit ups