CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Glute Stretch 1 minute E/S
Forward Fold 1 minute
Calf Stretch 30 sec E/S
40 Calf Pumps
—————–
Activation
6 Single Arm KB Push Press E/S
8 Alt Box Step ups
10 Cal Machine
10 Scap Pulls
10 Kipping swings
5 Single Arm KB Push Press E/S
10 Box Jump Overs
Metcon (Time)
For Time:
66 Double Kettlebell Push Press
66 Cal Row
66 Box Jump Overs
66 Cal Row
66 Pull-ups
KB Push Press = 2x 16/12kg
Box = 24/20
This is todays only CrossFit piece, lets stretch the time cap for as long as possible.
SUBS:
Machine:
Bike Erg male only 75 Cals
Ski same as row
Assault Bike 56/50 cals
BJO:
Scale height or alternating step overs
Pull-ups:
Can Be kipping Butterfly
Scale to banded kipping/Strict
Ring rows.