CrossFit Inventive – CrossFit
Warm-up
Foam Roller
Lats 1:00 e/s
Lower Back 1:00 e/s
Quads 1:00 e/s
Twisted Cross 0:30 e/s
Puppy Dog on Roller 0:30
Wrist Front/Reverse
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2 Rounds:
20 Banded Pull-aparts
2 Laps Bear Crawl
10 Single DB Strict Press E/S
Metcon (No Measure)
Skills
Part A.
EMOM 0:00-4:00 (5 mins)
20-30 Sec Handstand Hold
Part B.
6:00- 10:00 (4 mins)
Max Distance Handstand Walks
Part A…
Aim is to Hold our Handstand hold for a minimum 20 seconds, aim to hold for 30 seconds if possible in each minute.
SUBS
– Wall Walk Hold
– Push up plank Hold
REST 4:30-6:00 minute mark.
Paret B..
6:00-10:00 minutes focus is on max meter handstand walks over a 10m distance.
SUBS
– Kick up to wall and Transfer weight in hands side to side.
– Kick up to a partners hands.
– Wall Walks.
– Bear Crawl with straight Legs, bottom High
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Dual Dumbbell Floor Press
8 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Shoulder To Overhead
RX= 2 x 22.5/15kg Dumbbells
SUBS
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