CrossFit Inventive – CrossFit
Warm-up
PLANK HOLD
0:30 ON/0:15 OFF X 4
SPIDERMAN LUNGE 0:30 E/S
GLUTE 0:30 E/S
CALF 0:20 E/S
30 CALF PUMPS
———-
1 ROUND
40 ALT SHOULDER TAPS
10 AIR SQUATS
5 DOWN DOG PUSH UPS
10 REVERSE LUNGES
20 SCORPIONS F/B
Metcon (Time)
FOR TIME
50 KBS 24/16
50 CAL MACHINE
50 BURPEE
50 CAL MACHINE
50 SIT-UPS
50 CAL MACHINE
50 PUSH UPS
50 KB-BOX STEP UPS 24/16
SUBS
MACHINE
– 500/400M RUN
PUSH-UPS
– FROM KNEES
KB-BOX STEP UPS
– ODD OBJECT STEP-UPS
– STEP UPS
– WEIGHTED REVERSELUNGES
– REVERSE LUNGES
– JUMP SQUATS
Metcon (No Measure)
RUN WOD
10m Sprint (Walk Back Recovery)
20m Sprint (Walk Back Recovery
30m Sprint (Walk Back Recovery)
40m Sprint (Walk back Recovery)
50m Sprint (Walk Back Recovery)
Rest 2:00 Mins
100m Sprint (Walk Back Recovery)
90m Sprint (Walk Back Recovery)
80m Sprint (Walk Back Recovery)
70m Sprint (Walk Back Recovery)
60m Sprint (Walk Back Recovery)
Rest 2:00 Mins
50m Sprint (Walk Back Recovery)
40m Sprint (Walk Back Recovery
30m Sprint (Walk Back Recovery)
20m Sprint (Walk back Recovery)
10m Sprint (Walk Back Recovery)
Rest 2:00 Mins
60m Sprint (Walk Back Recovery)
70m Sprint (Walk Back Recovery)
80m Sprint (Walk Back Recovery)
90m Sprint (Walk Back Recovery)
100m Sprint (Walk Back Recovery)
