CrossFit Inventive – CrossFit
Warm-up
Banded Shoulders
Couch 1:00 e/s
Gute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Banded Ankle Mobility
Wrist 0:30
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ACTIVATION
4 laps Halo Crab Walks
5 x 10m Shuttle Runs
10 Alt Ring Pistol Squats
2 Wall Walks
5 Scap Pulls
5 Kipping Knee Raises
—
Back Squat (4 x 3)
Build up and complete 4 sets 3 reps around 75-80% of your 1RM.
Rest as needed between working sets.
Metcon (AMRAP – Reps)
On The 4:00 x 5 Rounds:
500/400m Row
Max Body Weight Reps
Round 1: Chest To Bar Pull-ups
Round 2: Handstand Push-ups
Round 3: Toes To Bar
Round 4: Alternating Pistol Squats
Round 5: Strict Pull-ups
* Score is combined total reps of each movement.
SUBS
500/400M ROW
– 1000/900m Bike Erg
– 400/350m Ski
– 400/300m Run
Coach explains remaining subs.
