CrossFit Inventive – CrossFit
Warm-up
Banded Lat 1:00 e.s
Banded Delt/Tricep 30 e.s
Banded Lat 30s e.s
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
Glute 30s e.s
Samson + Tricep 30s e.s
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ACTIVATION
10 KB-SLD
5 Inchworm 1 Push-up
10 KBS
20 Alt Shoulder Taps
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10 Reps Empty Barbell Bench Press
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Bench Press (1 x 3)
Build To Heavy 3 Reps In 12 Minutes.
Keeping this piece time restricted.
Lifting heavier loads under fatigue.
If you want to stay lighter, complete 5 x 3 at a weight of your choice.
Metcon (Time)
For Time:
1,000/900m Row
50 Kettlebell Swings (24/16kg)
800/700m Row
40 Hand Release Push-ups
600/500m Row
30 Kettlebell Swings (24/16kg)
400/300m Row
30 Hand Release Push-ups
SUBS
ROW METERS
– Bike Erg Double Distance
– 900/800-700/600-500/400-300/200m Ski Erg
– Run same distance as Row