CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

Wrist Front Forwards/Front Backwards

Spiderman 0:30 e/s

Glute 0:30 e/s

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ACTIVATION

20 Sec HS Hold/Wall Walk Hold

20 Banded Pull Aparts

5 Inchworm 1 Push up

1:00 Push-up Position Plank Hold

Metcon (No Measure)

Skills/Accessories

EMOM 12: ( 4 Sets)

1 – 30s Max Handstand Walking

2 -20s L-Ring Hold

3 – 15 Banded Tricep Ext
SUBS

HANSTAND WALK

– Handstand Hold

– Wall Walk Hold

L-RING HOLD

– Knee raise Hold

– Use Dip Bars

– Use 2 Plyo Boxes

– Push-up Plank Hold

15 BANDED TRICEP EXTENSION

– Movement should be manageable for all using the correct band.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Toes To Bar

10 Hang Power Snatch 42.5/30kg

15/12 Calorie Row
SUBS

TOES TO BAR

– Knees To Elbows

– Kipping/Strict Knee Raises

– V-ups

– Abmat Sit-ups

HANG POWER SNATCH

– Reduce weight as needed

– Hang power cleans

– Use Dumbbells

15 CALORIE ROW

– Biker erg, 15/12

– Ski erg & Assault Bike 12/8 cals