CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
3 Way Puppy Dog
Twisted Cross 0:30 e/s
———–
20 Banded Good Mornings
10 Scap Pulls
5 Strict Pull-ups/Ring Rows
5 Strict Push-ups
———
Deadlift (4 Sets 8 Reps @60% Of Your 1RM)
– Go Every 2:00
– Same weight for all 4 Sets.
– Go Lighter if need be. Always Form Before weight.
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Dumbbell Floor Press 22.5/15’s
After Each Set:
100m Farmers Carry: 22.5/15’s
Cap 25:00
SUBS
STRICT PULL-UPS
– Banded
– Ring Rows
DUAL FLOOR PRESS
– Light Dumbbells
– Dual DB- Bent Over Rows’s
– Strict Push-ups
FARMERS CARRIES
– Reduce Load
– One DB
– 300m Run