CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
Banded Shoulder Mobility
Couch 1:00 e/s
Spiderman 1:00 e/s
Calf 0:30 e/s
30 Calf Pumps
—–
ACTIVATION
30 Banded Pull-aparts
10 Pass Throughs
10 Scap Push-ups
10 Scap Pulls
5 Kipping Knee Raises
1-3 Strict Pull-ups/5 Ring Row’s
—–
Continous Midline
4 Rounds:
20 Sec Hollow Hold
20 Sec Superman
20 Sec Rest
—-
Weighted Pull-ups (5 Sets 4 Reps. Rest 2 Mins Between Sets.)
Same as last week.
If you can’t use weight, Fight fore body weight reps, brokeun up with small rest between reps if needed.
Otherwise use a hard band.
Metcon (Time)
Midline Conditioning
For Time:
75 Toes To Bar
Every 2 Minutes (Starting at 0:00):
6 Burpee Box Jump Overs 30/24 inch.
(Cap 20:00)
—
SUBS
BURPEE BOX JUMP OVERS
– Burpee Box Step Overs
– Regular Burpees
TOES TO BAR
– Reduce Reps
– Toes As High As Possible
– Knees To Chest
– 100 Overhead Plate Sit-ups