CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Banded Lower
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Activation
20 Banded Good Mornings
10 HRPU’s
10 Scap Pulls
10 Kipping Swings
1 Min Plank Hold
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Bench Press
4 Sets 8 Reps @same challenging load.
Super Set With:
Barbell bent Over Rows
4 Sets 8 Reps @same challenging load.
Use 3-4 building sets to establish your working load.
Record Bench Load.
Metcon (Time)
L1
4 Rounds For Time of:
21/18 Calorie Bike Erg
21 KBS @24/16kgs
21 Pull-ups
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L2
4 Rounds For Time of:
21/18 Calorie Bike Erg
21 KBS @16/12kgs
21/15 Pull-ups/Banded
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L3
4 Rounds For Time of:
21/18 Calorie Bike Erg
21 Russian KBS
21 Ring Rows
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Looking for our fastest pull-up but be careful of your grip strength after the KBS’s.
Simple movements, so move through efficiently.
