CrossFit Inventive – CrossFit

Warm-up

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Wrist/Forearm Smash – 30 sec E/side

2.Pupy Dog Pose 30 sec F/S/S

3. Twisted Cross 30 e/s

Lower Body

1. Calf Stretch – 1:00/side

2. Calf Pumps for 30 sec

3. Pigeon Stretch – 1:00/side

ACTIVATION

1 Rounds for Quality:

30 Double Unders

15 Air Squats

0:30s Hollow Hold

30 Sec HS-HOLDS

Metcon (Time)

8 Rounds:

45 Double Unders

30 Air Squats

15/12 Cal Row/Bike

20 min cap
Modifications

DOUBLE UNDERS

– 65 Single Unders

– Double Hip Taps

AIR SQUATS

– Alternating Lunge

15/12 CALORIE ROW

– 12/9 Cal Assault Bike

– 12/9 Cal Ski Erg

– 15/12 Cal Bike Erg

– 200m Run

Metcon (Distance)

Skill Conditioning

On the 2:00 x 5 Rounds (10:00):

20 Abmat Sit-Ups

Time Remaining: Max Distance Handstand Walk
Score for total Distance over the 5 rounds.

SUBS

Max Handstand Hold in remaining time

Bear crawls