CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
Couch 1:00 e/s
Frog2:00
Banded Ankle
Banded Upper
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ACTIVATIOPN
4 laps Halo Crab Walks
10 Halo Air Squats
10 Scap Pulls
5 Kipping Swings
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10 Empty Barbell Back Squats From Rack
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Back Squat (1 x 3)
Squat Waves
On the 2:00 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps
Set 3: 3 Reps
Set 4: 7 Reps
Set 5: 5 Reps
Set 6: 3 Reps
Metcon (Time)
2 Rounds For Time:
1,000mRun
50 Thrusters 20/15kg
30 Chest To Bar Pull-ups
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1,000 METER RUN
– Reduce Distance 800m
– 1,250m Row
– 1,000m Ski
– 2,500m Bike
THURSTERS
– Reduce Loading
– Sub Dumbbell(s)
– Wallballs
CHEST TO BAR PULL-UPS
– Reduce Reps
– Pull-Ups
– Banded Chest To Bar
– Ring Rows
– Alternating Dumbbell Plank Row