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
