CrossFit Inventive – CrossFit
Warm-up
– Banded Shoulder Mobility
– Standing Quad 0:30 e/s
– Calf 0:30
– Glute 0:30 e/s
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ACTIVATION
– 20 Banded Pull-aparts
– Pass Throughs
– 10 Press e/s
– 4 Barbell Strict Press 4s Iso Hold
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Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
4 Sets 4 Reps
4s Iso Hold 3cm ‘s off Shoulders each rep.
Rest as needed between sets.
Same weight for all 4 working sets.
AMRAP 18: (Calories)
100 Wallballs 9/6kg
80 Single Dumbbell Snatches 22.5/15kg
60 Box Jump Overs 24/20 inch
40 Dumbbell Push-Press 22.5/15kg
Max Calorie Row
– Score will be total Calories completed. All other reps will not be counted towards your score.
