CrossFit Inventive – CrossFit
Warm-up
5 Mins Foam Rolling
—
Banded Upper
Lower BackHipflexor 0:30 e/s
Samson + Tricep
Glute 0:30 e/s
—
ACTIVATION
10 HRPU’s 3s Decent/Up Fast
30s Plank Hold
10 Kipping Knee Raises
30s L-Ring Hold
—
Bench Press (1 x 1)
Build To A Heavy Single
Metcon (Time)
For Time:
27-24-21-18-15-12-9-6-3
Row Calories
Toes To Bar
SUBS
ROW CALS
– All Machines are the same M&F Today.
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– Strict Knee Raises
– V-ups
– 40-35-30-25-20-15-10-5 Abmat Sit-ups