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.