CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman into Hamstring 0:30 e/s
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ACTIVATION
10 Scap Push ups
10 Hand Release Push-ups
10 Single DB-Push Press e/s
10 Frog Hops
Bench Press
Build To a Heavy 3
Then:
1×5-10 %
1×5-10%
Record Heavy 3
Drop sets in comment box.
Metcon (Time)
50/45 Cal Bike Erg
40 Hand Release Push-ups
50/45 Cal Bike Erg
40 Dual KB-Push Press 16/12kg’s
50/45 Cal Bike Erg
40 Single Dumbbell Alt Devils Press 22.5/15kg
SUBS
50/45 CAL BIKE ERG
– 50/45 Cal Row
– 45/40 Cal Ski Erg
HAND RELEASE PUSH-UPS
– Fron Knees
– Ring Rows
SINGLE DUMBELL DEVILS PRESS
– Reduce Weight
Frog Hops Press
– Burpee Over Dumbbell
– Alt Power snatch