CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Couch 1:00 e.s
Lower Back/Hipexor 30s e.s
Wrist 30
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ACTIVATION
30 Calf Pumps
1 Carpark Run
20 Banded Pull-aparts
10 Banded Press
10 Banded OHS
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1 Set of 10 Military Press with empty Barbell
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Seated Barbell Military Press (Weight)
Every 2:30 x 4 Sets
Work to a heavy set of 10 reps over the 4 sets.
Metcon (Calories)
L1
2 Minutes On – 2 Minutes Off x 5 Sets:
15/10 Chest To Bar Pull-ups
10 Burpee Box Jump Overs 24/20 inch
* Max Cal Row In Remaining Time.
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L2
2 Minutes On – 2 Minutes Off x 5 Sets:
15/10 Pull-ups
10 Burpee Box Jump Overs 24/20 inch
* Max Cal Row In Remaining Time.
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L3
2 Minutes On – 2 Minutes Off x 5 Sets:
10 Ring Rows
8 Burpee Box Step Overs
* Max Cal Row In Remaining Time.
Score: Total Cals over the 5 sets.
Same On all Machines.
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