CrossFit Inventive – CrossFit
Warm-up
Foam Roll
Lats 1:00 e.s
4 mins of your choice
—-
Mobility
Banded Lower
Banded Upper
—
Banded Activation
2 Rounds:
10 Pull-aparts
10 Pass Throughs
10 OHS
10 Good Mornings
—-
Metcon (No Measure)
Accessories
3 Rounds:
1:00 Ski Erg
15 Barbell Good Good Mornings
20s Hollow Hold
20s Top of ring support hold.
20s Bottom of ring support hold.
5 Kipping Ring Swings
—
Metcon (Time)
RX
4 Rounds For Time:
20/17 Calorie Row
10 Deadlifts 70/47.5kg
15 Hand Release Push-up
10 Strict Pull-ups
—-
L1
4 Rounds For Time:
25/20 Calorie Row
10 Deadlifts 60/40kg
15 Hand Release Push-up/Knees
10 Strict Pull-ups
—-
Reduce load as needed.
Banded pull-ups
Ring rows
—
