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 :
