CrossFit Inventive – CrossFit
Warm-up
Foam Roll 4 Mins
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Mobility
Puppy Dog on Roller 1 min
Lower Back Hipflexor 1 min e.s
Frog 2 mins
Front Rack 30s
Wrist 30s
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Activation
15 Red banded Rows
15 Scap Pulls
10 Kipping Swings
30 Halo Glute Bridges
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Barbell
5 Deadlifts
10 Wrist Rotations
5 Front Squats
5 Hang Squat Cleans
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Metcon (No Measure)
0:00-15:00 (15 mins)
Establish 2RM Touch & Go Deadlift
15:00- 20:00 (5 mins)
Max Rep Bar Muscle-ups
20:00-30:00 (10 mins)
Establish 2RM Hang Squat Clean
30:00-35:00 (5 mins)
Max Rep Chin-ups
SUBS
Deadlift
Every 90s x 5 Reps @moderate Load
Bar Muscle-ups
Banded
Chest To Bar
Next Best Pull-up
Ring/Stationary Dips
Hang Squat Clean
Hang Power Cleans
Every 90s x 2-5 Reps @Light/moderate Load
Chin-ups
Banded
Ring Rows
Barbell/Dumbbell Bicep Curls