CrossFit Inventive – CrossFit
Warm-up
Stretch:
Couch Stretch 60 seconds each side
Green Banded Mobility
30 Second Calf Stretch each side
ACTIVATION
Double Carpark Run
2 Round:
10 Alternating Calf Pumps
10 Scapular Push-Ups
20 Seconds Handstand Hold
10 Alternating Hang Clean & Jerk
Performed with a light dumbbell
Metcon (AMRAP – Reps)
Gymnastic Conditioning
On the 1:30 x 7
1 Set of Kipping Handstand Push-ups
STIMULUS
DESCRIPTION
The goal here is to maintain a consistent number across the 7 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups
Double Dumbbell Strict Press
Push-ups
Metcon (Time)
10 Rounds:
200 Meter Run
10 Dumbbell Hang Clean & Jerk 1 x 22.5/15kg
(20 Min Cap)
