CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

60 sec Lower back/hipflexor

30 sec Forward Fold

30 sec Glute stretch

30 sec wrist stretch

30 sec Calf stretch

30 Calf Pumps

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Activation

2 rounds through:

20 Sec Alternating Shoulder taps

20 rest

20 Sec Double unders (practice)

20 rest

20 Sec Handstand Hold

20 rest

20 Sec Hanging Hollow Hold

20 rest

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Metcon (No Measure)

10 Min EMOM:

Min 1 – 5 x HSPU + 20 Double unders

Min 2- Rest

ADD 1 HSPU each round. Aim is to keep all sets under the minute. If you go over towards the back end, you chew into you recovery minute

Scaled:

strict push-ups

Seated DB Strict Press

40 single skips

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

12 T2B

12 Box Jumps @24/16

12 Alt Dumbbell Hang Split Snatch

1 x 22.5/15kg
Scale DB weight as needed

Box step ups

Knees to elbows

Kipping Knee raises

V-ups

Abmat sit-ups