CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Wrist Forward Facing
Spiderman + Rotations
—
ACTIVATION
15 Banded Single Arm Rows e.s
15 Banded Press
5 HRPU’s
10 Scap Pulls
5 Kipping Knee Raises
30s HS Hold/Wall Walk Hold
—-
Metcon (Weight)
5 Sets:
10 Strict Pull-ups
Super Set with:
10 Dumbbell Bench Press
Rest 90s
– Use Bands as needed to get 10 reps or Hard Ring Rows.
– Build on the Bench or use one challenging Load.
Record Heaviest Bench Load.
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 20:
50 Toes To Bar
40/35 Cal Row
30 Handstand Push-ups
—
L2
AMRAP 20:
50 Toes To Bar/Knee AHAP/GHD’s
40/35 Cal Row
30 Handstand Push-ups/Use Raises/Pike HSPU
—
L3
AMRAP 20:
50 Abmat Sit-ups (Weighted if Possible)
40/35 Cal Row
30 Pike HSPU/Standard Push-ups
