CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 0:30 e/s
Front Rack 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30
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ACTIVATION
20 BANDED PUILL-APARTS
10 PRESS E/S
10 SCAP PULLS
5 KIPPING SWINGS
5 STRICT PULL-UPS
10 AIR SQUATS
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L-Ring Holds
EMOM 5:
20 Second Hold/40s Rest
Bench Press
Build up and complete 5 Sets 1 Reps at The same weight.
Rest as needed between Singles.
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
RX Barbell: 20/15kg
SUBS
THRUSTERS
– Sub Dumbbells
– Front Squat
– Push Press
PULL-UPS
– Banded
– Ring Rows
– Barbell Rows
– Push -ups