CrossFit Inventive – CrossFit
Warm-up
Mobility
2:00 Any Machine
Couch 1:00 e/s
Spiderman 1:00
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30
Wrist 0:30 F/B
40 Calf Pumps
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Activation
2 Rounds:
10 Pull Aparts
10 Pass Throughs
10 Air Squats
10 Scap Pulls
5 Hollow Rocks
5 Kipping Swing
5 Kipping Knee Raises
Strict Pull-ups (5-5-4-4-3-3-2-2-1-1)
Today we are aiming for a total of 30 reps broken up into the below sets.
Our Aim is to do each set unbroken.
Use Bands if you can not mange the rep scheme unbroken.
Resting only enough so that you can get the reps complete.
SETS:
5-5-4-4-3-3-2-2-1-1
Metcon (Time)
3 Rounds For Time:
10 Front Squats 70/50kg
20 Toes To Bar
50 Double-Unders
MODIFICATIONS
FRONT SQUATS
– Reduce Weight
– Dual Dumbbells
TOES TO BAR
– Kipping Knee Raises
– Knees To Elbowz
– Reduce Reps
50 DOUBLE-UNDERS
– 75 Singles
