CrossFit Inventive – CrossFit
Warm-up
Banded Lower 30s Each
Puppy Dog 30s
Samson + Tricep 30s e.s
Calf 20s e.s
30 Calf Pumps
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ACTIVATION
20 Banded Good Mornings
2 Laps Walking Lunges
10 Barbell Deadlifts
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BUILD
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Deadlift (
)
Building Sets:
1 x 15 Light
1 x 8 @50% 1RM
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Main Sets
2 x 6 @65%
2 x 4 @75%
1 x 2 @85%
Record 1 x 2 weight
Metcon (No Measure)
Every 4 Minutes x 5 Sets:
400/300m Run
10 Deadball Over Shoulder @AHAP
* Aim to keep times as consistently as possible each round .
SUBS
400MRUN
– 350mSKI
– 400/300mRow
– 800mBike
10 DEADBALL OVER SHOULDER
– Reduce Reps
– 10 Barbell Deadlifts
