CrossFit Inventive – CrossFit

Warm-up

Double carpark Run

1 lap Inchworm

1 lap spideran Lunge (rotation)

10 Leg Swings Forwrd/Lateral

10 Wall Squats

30 Sec Calf Stretch e/s

30 Calf Pumps

10 Scap Pulls

10 Kipping Knee Raises

5 Strict Push-ups

20 Holow Rocks

———————-

Metcon (Time)

For Time:

Buy-In:

800m Run

‘Into’

3-6-9-12-15-18-15-12-9-6-3 of:

Abmat Sit-ups

Strict Push-ups

Toes To bar

Duel Kettlebell Thrusters 2×16/12kg

“Into”

Buy-out:

800m Run

*Aiming for big time cap.

* If we finish early, Coaches will take you through a stretch session.
SUBS

RUN:

Just run and don’t make excuses.

Last resort: 2000m Bike erg

Abmat Sit-ups:

No Subs needed

Strict Push-ups:

From Knees

Toes To Bar:

Knees. to Elbows

Kipping Knee raises

V-ups

V-Sits

Duel Kettlebell Thrusters:

Reduce weight

Use Closest weighted Dumbbells if there is not enough KB’s.

Same reps each side single arm Thrusters EG, 3 Left then 3 right side.