CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder
Banded Lower Body
Wrist 0:30 Backwards/Forwards
——
ACTIVATION
1:00 MACHINE
10 BANDED PRESS E/S
3 INCHWORM 3 PUSH-UPS
10M PIKE HS-WALK
1 WALL WALK
1 ROPE CLIMB/3 LAYING TO STANDING
—–
Handstand Walk (5 Minutes For Max Distance)
Working in 10m Increments.
SUBS
– Pike HS-Walk
– Partner assisted
– Wall Walks
– Max HSD-Holds (Rest As Needed)
– Mix up Subs
Metcon (Time)
10 Rounds For Time:
15/12 Calorie Row
10 Dual Dumbbell Floor Press 2X22.5/15Kg’s
1 Rope Climb
Cap 30:00
SUBS
15/12 Cal ROW
– 15/12 Cal Bike
– 12/8 Cal Ski
DB FLOOR PRESS
– Reduce Load
– Bent Over Row’s
1 Rope Climb
– 3 laying To Standing
– 5 Ring Row’s
– 3 Strict Pull-ups
