CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Lower back/Hipflexor 30 seconds each side
Spiderman Lunge Hold 30 seconds each side
Calf Stretch 30 seconds each side
30 Calf Pumps
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Activation
2 Rounds for Quality
20 Second Handstand Hold
20 Sec Rest
20 Second Front Plank
20 Sec Rest
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Metcon (No Measure)
Skills/Midline
12 Min EMOM: 4 sets
Min 1- 20 Second L-Ring Hold
Min 2- 45 Double unders (30 sec Practice)
Min 3- 5-10 Strict Knee Raises
Seperate into 3 even groups. If you start on the double unders, move to the Strict Knee raises, then your 3 rd station will be 20 Sec L-Ring Hold.
SUBS
L-RING HOLD
Ring Hold Knee raise
Use stationary dip bars if need be.
Hollow Rock Hold
Today is skills, attempt those double unders! No singles!
Metcon (Time)
“Treasure Chest”
3 Rounds For Time:
25 Toes to Bar
20 Push Jerks (115/85)
20/14 Calorie Row/Ski/Bike
(20 Minute cap)
SUBS
TOES TO BAR
Max Reps in 2 Minutes (25 Max)
Reduce Reps
Knees to Elbow/Chest/Waist
MACHINE CAL
15/12 Calorie Assault Bike
All other machines, the same cals