CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Frog 2:00
3 way Puppy Dog 30s
Twisted Cross 30s e.s
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ACTIVATION
10 Push-ups
15 Banded Press (both hands)
20 Banded Good Mornings
25 Halo Glute Bridges
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Before starting each Lift, perform10 reps with an empty barbebll of each movement.
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If you complete your lift under 15 minutes, move onto the next. Log scores as you go.
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“Do Not” go over 15 minutes!
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Bench Press (1 x 3)
Build to Heavy 3 in 15 Minutes
Back Squat (1 x 3)
Build To heavy 3 In 15 Minutes
Strict Press (1 x 3 )
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build To heavy 3 In 15 Minutes.
