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)
