CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Wrist 30 e/s

Glute 1:00 e/s

Spiderman Lunge 30 e/s

Squat Hold 30 e/s

Activation

Carpark Run

5 Scap Pulls

5 Kipping Knee Raises

5 Inchworm 1 Push up

5 Strict Toes Top Bar/Knee Raises

Carpark Run

Metcon (Calories)

AMRAP 14: (7 sets)

Every 2 Minutes, Starting at 0:00:

7 Toes To bar

7 Push Press 42.5/30kg

7 Front Squats 42.5/30kg

Max Cal Row/Bike
Record Max Cals

SUBS:

– Reduce reps and or weight if you cannot make any Calories.

Toes To Bar:

– K2E

– Knee Raises

– V ups

– Abmat Sit ups

Push Press:

– Reduce weight

– Double Dumbbell

Front Squat:

– Reduce weight

– Double Dumbbell

– Air squats

Metcon (No Measure)

BODY ARMOR

3 GIANT SETS

1:00 Plank (Accumulate)

50 Banded Pull Aparts

25 Box Dips

30 Sec L-Ring Hold (Accumulate)