CrossFit Inventive – CrossFit
Warm-up
Mobility
Couch 1 Min e.s
Lower Back/Hipflexor 30s e.s
Calf 30s e.s
Banded Upper
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ACTIVATION
2 ROUNDS
10 Banded Face Pulls
10 Tempo DB Lateral Raises 3s Ecc each reps @Light Load
10 Barbell Bent Over Rows @20/15kgs
5 Kipping Ring or Bar Swings (Keep Tight)
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Warm-up to all movements
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Metcon (Time)
L1
7 Rounds For Time:
25/20 Cal Bike Erg
4 Ring Muscle-ups
12 Burpee Box Jump Overs 24/20 inch
1 Minute Rest
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L2
7 Rounds For Time:
25/20 Cal Bike Erg
4 Bar Muscle-ups
12 Burpee Box Jump Overs 24/20inch
1 Minute Rest
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L3
7 Rounds For Time:
25/20 Cal Bike Erg
8 Chest to Bar/Next Best Pull-up/10 Ring Rows
10 Burpee Box Step Overs
1 Minute Rest
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L1: RX+
L2: RX
L3: Scaled
