CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
10 leg swings forward/lateral
5 inchworm 1 push up
1 lap spiderman lunge
10 wall squats
20 Scorpions front back
lower back/hip flexor stretch
Glute stretch
5 mins on Double under tech!
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Bent Over Row (4 sets 8 reps super set with max rep Strict pushup)
8 reps of strict Bent over rows at light controled weight!! As soon as you finish the bent over row, complete as many strict Push-ups until failure.
No Hand release push ups on this one. If you get 1 push up so be it. 90 sec rest.
Record Max push ups in comment box for each round.
No more than 15 mins on this exercise.
Metcon (No Measure)
Skills based conditioning
Tabata 20/10
8 rounds:
20 sec double unders, 10 sec rest Alternate with,
20 sec Hand stand hold, 10 sec rest.
1 min rest after the 8 total rounds
into:
Metcon (No Measure)
Tabata 20/10
8 rounds:
20 sec L-Hang, 10 sec rest Alternat with,
20 sec Double unders, 10 sec rest.
Metcon (AMRAP – Reps)
7 min AMRAP:
2 x T2B
2 x Burpee 2 target
3 x T2B
3 x Burpee 2 target
4 x T2B
4 x Burpee 2 target
5
5
6
6
“etc
Score for total reps.
