CrossFit Inventive – CrossFit
Warm-up
Foam Roll 6 Minute
—
Couch 1:00 e.s
Frog 2:00
Lower Back 30s e.s
Fron Rack 30s
Wrist 30s
—
ACTIVATION
4 Laps Crab Walks
10 Halo Air Squats
20 Banded Pull aparts
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups/5 Ring Rows
—
Back Squat (EMOM 5: 3 Reps @same weight of your choice. )
Build up to the weight of your choice. We are all working together on The minute once all weights are established.
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
RX Thrusters: 42.5/30kg
[Cap 20 Minutes]
SUBS
THRUSTERS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
– Squat Or Press Only
CHEST TO BARS
– Reduce Reps
– Next Best Pull-ups
– Ring Rows
– Banded Pull-ups
– DB Rows
– Push-ups
