CrossFit Inventive – CrossFit

Warm-up

MOBILITY

Standing Pike Stretch: 60 sec

Calf Stretch On Post: 30 Sec Each Side

Banded Shoulder Distraction: 1 Minute Each Side

20m High Bum Bear Crawl

ACTIVATION

3 Rounds

10 Calorie Row

10 Calorie Bike

3 Rounds

20 Single Unders

5 Inchworms 1 push-up

Metcon (Time)

Gymnastic Skill

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

15 min cap

50 Ft= 15m
SUBS:

Double-Unders

Reduce Reps

70-50-30-10

25 Reps per round

1:00 of practice per round

Handstand Walking

Reduce distance

1:00 of practice per round

1:00 of handstand weight shifting (on wall) per round

Metcon (No Measure)

Body Armor

3 Giant Sets:

:30s Kettlebell Side Plank (Left Arm)

:30s Kettlebell Side Plank (Right Arm)

20m Dumbbell Death March

Rest 2 Minutes Between Sets