CrossFit Inventive – CrossFit

Warm-up

Banded Shoulders Mobility

Wrist Forearm 30 front/back

Glute stretch 30 e/s

Calf stretch 30 e/s

30 Calf Pumps

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Activation

Tabata: 20/10 x 8 sets

Skipping

Handstand Hold

(Split into 2 groups to save floor space)

*Skipping can be a mix of singles or Doubles.

Metcon (No Measure)

Midline/Skils

3 Sets

Min 1- L-Sits x 30 sec

Min 2- 15 Sec Hollow Hold Straight into 15 Sec Arch Hold

Min 3- 20 Sec Alt Shoulder Taps

Metcon (3 Rounds for reps)

5 Min AMRAP:

Buy-In:

150 Double-unders

10 Kipping HSPU

15 Single Arm Push Press 22.5/15

Rest 3 mins

5 Min AMRAP:

Buy-In:

100 Double-unders

10 Kipping HSPU

10 Alt Pistol Squats

Rest 3 mins

5 Min AMRAP:

Buy-In:

50 Double-unders

10 Kipping HSPU

Single Alt DB-Devils Press 22.5/15

*Perform Push Press in lots of 5 reps each side.
SUBS

Double Unders:

1.5 X Single unders each Buy-in

Kipping HSPU:

Use Raises

Duel DB Push Press

Standard Push-ups

Box HSPU’s if there is enough space.

Single ArmPush Press:

Reduce weight as needed.

Alt Pistol Squats:

Hold rings or Uprights

Air squats

Single Alt DB-Devils Press :