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