CrossFit Inventive – CrossFit
Warm-up
Move
P1 Bike
P1 carpark run
(Swap)
—
Mobility
Lower Back/Hipflexor 30s e.s
Twisted Cross 30s e.s
Puppy Dog Pose L&R 30s each
Samson + Tricep 30s e.s
—–
ACTIVATION
10 Barbell Bench each
10 Barbell Deadlift each
Build to loads on each
—
Metcon (Time)
8 Rounds For Time:
300m Run [Together]
12 Bench Press @70/40kgs [6 each]
2 Rope Climbs [1 each]
12 Deadlifts @100/70kgs [6 each]
—
Reduce barbell load as needed.
3 Laying to standing = 1 Rope Climb
3 Strict Pull-ups = 1 Rope Climb
6 Ring Rows = 1 Rope Climb
Sub machines for run if needed.
