CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 sec E/S
Green banded Shoulder mobility
30 Sec Glute E/S
30 Sec E/S Spiderman Lunge with Rotation
20 Scorpions
30 Sec Lower Back/Hipflexor
Wrist stretch 30 Sec

Activation
1 Carpark Run into
2 Rounds:
5 HRPU
20 Sec Handstand Hold
10 Air Squats
10 Alternating Lunges

Handstand Push-ups (OnE 90 sec x 7 Sets)

Week 2 of Kipping HS Volume.
Choose a number that you can be consistent over each set. E.G if you chose 9 reps, aim to do 9 reps for the 7 sets. Record the lowest number of the 7 sets.

SUBS:
Box HSPU
Seated Dumbbell Strict Press 2 x Dumbbells.

Metcon (Time)

“Hot Route”
For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
15 Single Dumbbell Overhead Lunge (Left)
15 Single Dumbbell Overhead Lunge (Right)
30 Alternating Pistols
7 Devil’s Press

RX= 1 x 22.5/15kg
(20 minute Cap)
SUBS
1 MILE RUN
2k Row
4k Bike Erg
1,600 Meter Ski Erg
100/75 Calorie Assault Bike
PISTOLS
Reduce Reps
90 Seconds of Practice
Ring Row Pistols
Single Leg Squats to Box or Bench
DEVIL’S PRESS
Reduce Weight