CrossFit Inventive – CrossFit
Warm-up
Foam Roll
Lats 1:00 e.s
4 mins of your choice
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Mobility
Banded Lower
Banded Upper
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Activation
3 Rounds:
10 Pull-aparts
10 Press
5 HRPU
10 BB Good Mornings
30s Hollow Hold
—-
Bench Press
12-10-8-6
90s rest after last 6 reps, Then:
Then Max Reps @12 Reps weight
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
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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
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