CrossFit Inventive – CrossFit
Warm-up
Banded Lower
Twisted Cross 0:30 /s
Rear Delt 0:30 e/s
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ACTIVATION
20 Banded Good Mornings
20 Calf Pumps
20 Alt Plank Shoulder Taps
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10 Barbell Deadlifts
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Build.
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Deadlift (5 x 2)
Build up & complete:
5 Sets 2 Reps @same weight.
Aiming for 85-90% of 1RM.
Metcon (AMRAP – Reps)
5 Rounds For Reps:
Minute 1: Max Calorie Bike
Minute 2: Max Box Jumps 30/24 inch
Minute 3: Max Burpees
Minute 4: Rest
* Score Total Reps Combined Over The 5 Sets.
SUBS
MAX CAL BIKE
– Max cals on Any Machine
BOX JUMPS
– Reduce height
– Step-ups
– Alt Lunges/Air Squats
BURPEES
– Frog Hop
– Push-ups
– Jump Squats
– Jumping Lunges