CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Samson with Tricep 0:30 e/s
Banded Pec 1:000 e/s
Wrist 0:30 e/s
20 Red Banded Pull Aparts
10 Pass Throughs
10 Press e/s
Activation:
HS-Hold 0:30
20 Rest
Plank 0:30
20 Rest
L-Ring Hold 0:30
20 Rest
Metcon (Time)
For Quality
6 Rounds:
4 HS- Push Ups
4 Ring Dips
4 Push Ups
10 Minute Cap
Metcon (Time)
On The 4:00 x 5 Rounds:
9 Burpee Box Jumps
12 Front Squats
15/12 Cal Bike erg/Row erg
RX
Box: 24/20 INCH
Barbell Weight: 50/35kg
Score Slowest Round
– Sprint Conditioning
– Work Hard for More rest.
– Score is the slowest of the 4 set.
SUBS
Burpee Box Jump
– Burpee Step up
– Reduce height
FRONT SQUAT
– Reduce Weight
– Double Dumbbell
CALORIES
15/12 CAL SKI/ASSAULT BIKE