CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Couch 1 MIn e.s
Frog 2 Minutes
Front Rack 30s
Puppy Dog 30s
Wrist 30s F/B
—
ACTIVATION
10M Pike HS-Walk
1 Wall Walk
20m Walking Lunges
BARBELL
10 Wrist Rotations
4 Push Press
4 Push Jerks
4 Alt Lunges (Forward or Reverse)
—
Back Squat
Building Sets:
10 Reps Empty Barbell
1 x 5 @50%
1 x 3 @65%
Main Sets: (Go Every 90s)
10 Sets 2 Reps @85% 1RM
Metcon (Time)
For Time:
5-4-3-2-1
Wall Walks
20-16-12-8-4
Front Rack Barbell Alternating Lunges
40/30kgs
Into:
3 Rounds:
20 Calories Standing Bike Erg (Damper 6+)
20 Shoulders To Overhead 40/30kg
