CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Box Hamstring 1:00
Glute 0:30 e/s
Samson + Tricep 0:30 e/s
Front Rack 30s
Wrist 30s
—
ACTIVATION
– 1 Min Plank Hold
– 20 Banded Good Mornings
– 10 DB Strict Press e/s
—
10 Barbell Good Mornings
10 Barbell Deadlifts
—
Deadlift (1 x 5)
Build To A 5RM Touch & Go
(10-15 Minutes)
Metcon (Time)
For Time:
40/35 Calorie Row
40 Deadlifts 50/35kg
40 Hang Power Cleans 50/35kg
40 Shoulders To Overhead 50/35kg
SUBS
40/35CAL ROW
– 40/35 Cal Bike
– 35/30 Cal Ski
BARBELL
– Reduce Loads
– Sub Dumbbells
