CrossFit Inventive – CrossFit
Warm-up
Foam Rolling 5:00 Minutes of your choice
—
Couch 1:00 e/s
Glute 1:00 e/s
Banded Upper
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ACTIVATION
20 Banded Pull aparts
10 Pass Throughs
10 HRPU’S
10 Scap Pulls
5 Kipping Swings Rings/Bars
10 Empty Barbell Bench Press
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Bench Press (4 x 12)
Build up and complete 4 Sets 12 Reps @same weight.
Sub Dumbbells if needed.
“Nate” (AMRAP – Rounds and Reps)
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg
SUBS
MUSCLE-UPS
– Bar Muscle-ups
– Banded On Bar/Rings
– Chest To Bar
– Strict Pull-ups
HANDSTAND PUSH-UPS
– Use Raises
– Dumbbell Push Press
– Pike HSPU
KETTLEBELL SWINGS
– Reduce Load