CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Lower Back/HipFlexor 30s e.s
Glute 30s e.s
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ACTIVATION
2 Rounds:
10 Scap Push-ups
5 Scap Pulls
5 Kipping Knee Raises
—
10 Reps Empty Barbell Bench Press
Bench Press (6 x 1)
(10-12 Minutes)
Build up & complete 6 Sets 1 Rep @same weight.
Rest as needed between working sets.
Metcon (Time)
On The 3:00 x 7 Rounds:
400m Run
12 Toes To Bar
* Score Time Each Round.
SUBS
400m RUN
– Reduce Distance
– 500/400m Row
– 1,000m Bike
– 400m Ski
12 TOES TO BAR
– Reduce Reps
– K2E
– Knee Raises
– V-ups
– 15 Abmat Sit-ups