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)