CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobiltiy

Glute stretch 30 e/s

Spiderman Lunge Hold 30 e/s

Lower Back/Hipflexor 30 e/s

Wrist 30 F/B

30 Sec Calf e/s

30 calf Pumps

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Activation

20 Red banded pull aparts

10 Pass throughs

30 Sec HS-Hold

30 Sec Hollow Hold

30 Sec Plank Hold

50 Doubles/100 singles

Handstand Push-ups (3 x 30 sec Max Kipping HSPU 30 sec Rest)

SUBS

Use raises (Abmats/Plates)

Box HSPU

Double Dumbbell Push Press, a weight heavier than you can strict press for 5 reps.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Burpee Box Jump Overs (24/20)

40/30 Cal Row

50 Double-Unders
SUBS:

– Reduce Box Height.

– Burpee Box Step-overs.

– Same Cals on Bike erg.

– Ski/AD Cals 32/21.

– 100 Singles each round.