CrossFit Inventive – CrossFit
Warm-up
General
1:00 Bike
30s Shuttle Runs
30s Side Skips
Do Shuttles if you can’t get a bike first.
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Mobility
Banded Lat 30s e.s
Banded Pec 30s e.s
Couch 1:00 e.s
Frog 2:00
Ankle Mobility 30s e.s
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Activation
3 Rounds:
10 x DB Shoulder Shrugs
10 x DB Fly’s
15 Halo Glute Bridges
Build Over The 3 Sets.
Strict Push-ups
Strict Push-ups:
15 Sets of 10 Reps
Aim to EMOM or as close as you can.
Back Squat
Build up & complete 5 Sets 3 Reps @70% 1RM.
Go lighter if needed.
Rest:
90s – 2 minutes on working sets.
