CrossFit Inventive – CrossFit
Warm-up
Banded Pec 1:00 e.s
Banded Lower Back 1:00 e.s
Samson + Tricep 30s e.s
Pigeon 30s e.s
—
ACTIVATION
20 Banded Pull aparts
10 Scap Push-ups
5 HRPU [down slow/up fast]
10 Scap Pulls
20s Hollow Hang
—
Bench Press (4 x 10)
Build up & complete 4 Sets 10 Reps @samw weight.
Rest as needed between sets.
[19:00 Minute Running Clock] (Calories)
4 x AMRAP 4. Rest1 Minute Between Sets:
14 Double-Dumbbell Devils Press 15/10kgs
14 Pull-ups
Max Calorie Bike Erg In Remaining Time.
* Score: Total Calories Over The 4 Sets
* Add 2 Reps to each movement each set.
* Finishing round = 20 Devils Press/20 Pull-ups
SUBS
DEVILE PRESS
– Reduce Load
– Reduce Reps
– Single DB
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
MAX CAL BIKE
– Same on any machine
– Max 10m Shuttle runs
