CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility
60 sec Lower back/hipflexor
30 sec Forward Fold
30 sec Glute stretch
30 sec wrist stretch
30 sec Calf stretch
30 Calf Pumps
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Activation
2 rounds through:
20 Sec Alternating Shoulder taps
20 rest
20 Sec Double unders (practice)
20 rest
20 Sec Handstand Hold
20 rest
20 Sec Hanging Hollow Hold
20 rest
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Metcon (No Measure)

10 Min EMOM:
Min 1 – 5 x HSPU + 20 Double unders
Min 2- Rest

ADD 1 HSPU each round. Aim is to keep all sets under the minute. If you go over towards the back end, you chew into you recovery minute
Scaled:
strict push-ups
Seated DB Strict Press
40 single skips

Metcon (AMRAP – Rounds and Reps)

12 min amrap:
12 T2B
12 Box Jumps @24/16
12 Alt Dumbbell Hang Split Snatch
1 x 22.5/15kg
Scale DB weight as needed
Box step ups
Knees to elbows
Kipping Knee raises
V-ups
Abmat sit-ups