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