CrossFit Inventive – CrossFit
Warm-up
30 Calf Pumps
EMOM 4:
1 – Hollow Body Active Scap Hold 40s
2 – 30s Skipping
3 – 10 Hollow Rocks & 10 V-sits
4 – 15 Air Squats
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Mobility
Spiderman 30s e.s
Pigeon 30s e.s
3 Way Puppy Dog Pose
Calf 30s
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Activation
10 Banded Single Arm Rows e.s
20 Banded Tricep ext
10 Scap Pulls
—
Chin-ups (AMRAP – Reps)
Chin-ups
EMOM 5:
5-10 Sustainable Reps
SUBS
– Banded
– Ring Rows
– Banded Lat Pulldowns
– Barbell/DB Rows Rows
Straight Into…
Metcon (3 Rounds for time)
L1
Every 10 Minutes x 3 Sets:
6 Rounds:
4 DB Thrusters 22.5/15kgs
6 Toes To Bar
24 Double-unders
—
L2
6 Rounds:
4 DB Thrusters 15/10kgs
6 Toes To Bar/TAHAP/GHD’s
24 Double-unders/48 Singles
—
L3
6 Rounds:
4 Goblet Squats
6 Knee Raises/Abmat Sit-ups
48 Singles
Ring Dips
EMOM 5:
8-12 Sustainable Ring Dips
SUB
– Banded
– Stationary/Banded
– Box Dips
– Single DB Tricep Ext
– 15-20 Banded Tricep Ext