CrossFit Inventive – CrossFit
Warm-up
2:00 Minute machine
Spiderman Lunge 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 calf Pumps
1:00 machine
5 inchworm 1 Push-up
20 banded Pull aparts
10 Press e/s
10 Scap Pulls
5 Kipping Knee Raises
1:00 Min Skipping
————
3 Sets For Quality:
8 Half Kneeling Bottom Up Kettlebell Press
8 Dumbbell Bent Over Rows Each Arm
8 Strict Push-ups
Choose own weights, increase each set if you wish.
Metcon (Time)
On The 5:00 x 5 Rounds:
20/15 Cal Bike Erg
45 Double Unders
20/15 Cal Bike Erg
12 Toes To Bar
*Record fastest Round of the 5.
Modifications
20/15 CALORIE BIKE ERG
– 15/10 Cal Ski
– 20/15 Cal Assault Bike
– 20/15 Cal Row
– 200m Run
400 METER RUN
– 500m Row
– 400m Ski
– 800m Bike (Any)
TOES TO BAR
– Kipping/ Strict Knee Raises
– V-Ups
– 24 Sit-Ups
– Weighted Sit-Ups
– 6 Strict Toes To Bar
