CrossFit Inventive – CrossFit

Warm-up

“Laziness, doesn’t get a vote.

Frustration, doesn’t get a vote.

Weakness, doesn’t get a vote.

Negativity, doesn’t get a vote.

Only you do.”

– Jocko Willink

Couch Stretch 60 Seconds Each Leg

Green Banded Shoulder Mobility

Glute Stretch 30 Seconds each Side

Lowerback/Hipflexor 30 Seconds Each Side

Wrist Forearm Stretch 30 Seconds Front/Back

———–

Activation

1 Round

20 Alternating Shoulder Taps

10 V-Sits

2 Wall Walks

30 Second Superman Hold

20 Second Handstand Hold/Wall walk hold

Metcon (AMRAP – Reps)

Gymnastic Capacity/Skill

AMRAP 1:00 –

Handstand Kick up/Tempo Decent 3 seconds

Rest : 60s

AMRAP 1:00 – Strict HSPU

Rest :60s

AMRAP 1:00 0 Kipping HSPU
Score total reps for each piece.

SUBS:

Min 1: Max Handstand Hold/Wall walk Hold in 1 min.

Min 2: Max Seated DB Strict Press in 1 min.

Min 3: Max DB Push Press in 1 min.

Metcon (Time)

For Time [25 Minute Time Cap]:

150 Double Unders

50 Sit-ups

25 Hang Power Clean

120 Double Unders

40 Sit-ups

20 Hang Power Clean

90 Double Unders

30 Sit-ups

15 Hang Power Clean

60 Double Unders

20 Sit-ups

10 Hang Power Clean

30 Double Unders

10 Sit-ups

5 Hang Power Clean

Every 3 Minutes [Starting at 0:00]:

15/12 Calorie Machine

RX=50/35kg