CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec couch stretch each side

Green banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

lap spiderman lunge

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Metcon (Time)

For time:

100 plate twist@20/15kg

every time you break perform 10 x strict push ups.

Metcon (Time)

For time:

Pyramid-

1-2-3-4-5-6-5-4-3-2-1

HSPU

Go for Unbroken sets. Do not rush, rest as needed between sets. More rest as reps increase. If you break repeat that set.

8 min cap

**Scaled Max rep wall walks in 8 mins.

Metcon (Time)

Pyramid Bar Muscle ups:

1-2-3-4-5-4-3-2-1

Same concept as HSPU

8 min cap

* scaled version:

2 Strict Pull ups

2 Box dips

4 SPU

4 BD

6 SPU

6 BD

8

8

6

6

4

4

2

2

Metcon (Time)

Conditioning:

For Time

10-1

KBS@24/16kg

Wallball @9/6kg

10 min cap