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