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
