CrossFit Inventive – CrossFit
Warm-up
6 minutes Foam Rolling
—
Mobility
Lower Back 30s e.s
Twisted Cross 30s e.s
Active Spiderman
Samson + Tricep 30s e.s
Squat Hold 30s
—
ACTIVATION
2 Laps Halo Crab Walks
10 Halo Air Squats
10 HRPU’s
2 Laps Walking Lunges
4 Laps each side Overhead DB Carry
—
Barbell
10 Wrist Rotations
5 Front Squats
5 Push Press
3 Split Jerks
2 Front Squat + 1 Split Jerk
6 Alt Front Rack Lunges
—
2 Front Squats + 1 Split Jerk
Every 90s x 8 Sets.
Build Safely or stay light and focus on technique.
Bench Press
4 Sets 8 Reps.
– You may increase load each set or stay at one weight.
– Sub Dumbbells if needed or barbell Bent Over Rows.
This will be Super Set With:
12 Barbell Front Rack Walking Lunges.
6 Steps each Way.
Front Rack Walking Lunges
12 Barbell Front Rack Walking Lunges.
6 Steps each Way.
– You may increase load each set or stay at one weight.
– Sub for Dumbbells or Body Weight Walking Lunges.
Rest 2 Minutes after the lunges.
