CrossFit Inventive – CrossFit
Warm-up
6 x 10m Shuttle Runs
4 x 10m Long Side Skips
4 Laps Halo Crab Walks
10 Halo Air Squats
Active Spiderman + 5 Rotations e.s
30s Squat Hold
Samson + Tricep e.s
30s Ankle Mobility e.s
—–
20 Banded Pull Aparts
10 Scap Pulls
5 Kipping Knee Raises
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Back Squat (3RM Test. )
Building Sets:
1 x 8
1 x 6
1 x 4
Build To Heavy 3 Over 5 More Sets.
Record Heaviest 3.
25 Min Cap (Time)
L1
5 Sets For Time:
20/15 Cal Bike
20 Toes To Bar
40m Farmers Carry 2×24/16kg Kettlebells
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L2
5 Sets For Time:
20/15 Cal Bike
20 Toes To Bar/K2E/Knee Raises/GHD Sit-ups
40m Farmers Carry [Choose Own Load]
* Reduce Reps f needed.
—
L3
5 Sets For Time:
20/15 Cal Bike
20 Abmat Sit-ups
40m Farmers Carry (Choose Own Load)
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MACHINE SUBS
20/15 CAL BIKE
20/15 Cal Row
17/12 Cal Ski