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