CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Banded Lower Body
Wrist 0:30 With Rotation
Calf 0:30 e/s
———
BARBELL:
10 Wrist Rotations
3 Strict Press
3 Push Press
3 Push Jerk
3 Split Jerk
——
30 Sec HS-HOLD/Wall Walk Hold
Split Jerk
“Week 2”
From The Rack
EMOM 7: 1 Rep
After establishing your heaviest Single on the 7th minute, you have until the 15 minute marke to complete:
3 x 2 – 10-15% of your heavy Single.
Rest as needed between the 3 Doubles. All Three doubles are at the same weight.
Record Heavy Single and doubles in comment box.
Metcon (Time)
For Time:
2,500/2000m Row
On Every 90 Seconds (Starting 0:00) Complete 5 Handstand Push-ups
(Cap 18:00)
SUBS
HANDSTAND PUSH-UPS
– Can be Strict or Kipping.
– Use Raises
– Box HSPU
– Dual Dumbbell Press
ROW METERS
– Bike erg 5,000/4,300m
– Ski Erg
2,000/1,500m