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
——————–
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.
