CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 1 minute each side
Glute Stretch 1 minute each side
20 Scorpions Front/back
30 second Lower back/Hipflexor each side
30 Second Twosted Cross each side
30 second Puppy Dog Pose
30 sec wrist stretch
30 second Calf stretch each side
30 Calf Pumps
———–
Activation
30 Red banded Pull aparts
30 Sec Plank Hold
30 Sec Handstand Hold
50 Double unders/Singles
Metcon (No Measure)
10 Min EMOM
ODD: 50 Double-Unders
EVEN: 10 Box Jumps @30/24 inch
Scale box jump height back if need be.
No stepping today. This is power output. 10 Cal Sprint on bike erg if you r not doing Box Jumps.
80 singles if your not doing double unders
Metcon (Time)
For Time:
500m Row, 50 Abmat Sit-ups + 5 HSPU
500m Row, 40 Abmat Sit-ups + 5 HSPU
500m Row, 30 Abmat Sit-ups + 5 HSPU
500m Row, 20 Abmat Sit-ups + 5 HSPU
500m Row, 10 Abmat Sit-ups + 5 HSPU
Row Subs:
Row Metres is same for male & females
Ski 500/400m
Bike Erg 1000m
HSPU Subs:
2 x DB Seated Strict Press