CrossFit Inventive – CrossFit
Warm-up
Carpark Run
5 Inchworms 1 Push-up
30s Spiderman Lunge Holde.s
30s Pigeon e.s
30s Front Rack
30s Wrist
—
Activation
4 Laps Halo Crab Walks
10 Halo air Squats
10 BB Bent Over Rows
10 Scap Pulls
—
Barbell Row
4 Sets: Super Set.
10 Barbell Bent Over Rows @Challenging Load
Straight into…
Max Chin-ups
Rest 2:00 Mins
Metcon (Time)
RX+
10 Rounds For Time:
3 Front Squats @102.5/70kg (from Floor)
3 Burpee Chest To Bar Pull-ups
Goal Time: Sub 11:00
—-
RX
10 Rounds For Time:
3 Front Squats @70/47.5kg (from Floor)
3 Burpee Chest To Bar Pull-ups
—
Scaling
Choose own load
Sub Dual Dumbbells Cleans
Burpee Pull-ups
Burpee Jump as high as possible
