CrossFit Inventive – CrossFit
Warm-up
5 Minutes Foam Rolling
—
Banded Upper Mobility
Banded Lower Mobility
Wrist 0:30 Backwards/Forwards
—-
ACTIVATION
30 Banded Pull-aparts
10 Banded Press e/s
5 Inchworm 1 Push-up
10m Pike Handstand Walk
30 sec Handstand Hold
—-
Barbell:
10Bench Press
—
Bench Press (5 x 4 For Total Load)
Metcon (Calories)
Handstand Walk Conditioning
On The 1:30 x 10 Sets:
9m Handstand Walk
Max Calorie Bike Erg
NO Rest Between Rounds.
Athletes can hop off the bike with 10-15 Sec left if they would like to prepare for the next interval.
– Score Total Calories.
SUBS
HANDSTAND WALK
– Reduce Distance 5M.
30-45 Sec Practice.
– 30-45 Sec HS-Hold.
– 3 Wall Walks
– 9m Double Dumbbell Overhead Carry
BIKE CALORIES
– Same on any machine.
