CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Lat 1 min e.s
Banded Pec 1 min e.s
Wrist 30s
Frog 2 mins
Pigeon 30s e.s
—
ACTIVATION
15 Double Handed Banded Rows From Rig
15 Facer Pulls From Rig
10 Wall Facing Squats
3 x Max Chin Over Bar Holds
Rest 30s between each
—
Barbell
10 Wrist Rotations
3 Front Squats
3 Push Press
3 Thrusters
10 BB Rows
—
Underhand Grip Bent Over Rows (3 Rounds for weight)
4 Sets 10 Reps
Choose Own Load Throughout.
90-2 mins rest between sets.
Metcon (Time)
L1
For Time:
45 Thrusters 42.5/30kgs
45 Bar Facing Burpees
45 Pull-ups
—
L2
For Time:
45 Thrusters 35/25kg
45 Bar Facing Burpees
45 Pull-ups/Banded/Ring Rows
—
L3
For Time:
45 Air Squats
45 Burpees
45 Ring Rows
L3 Only, break up reps however you choose)
